Healthy aging: 7 strategies for optimizing well-being
Medically reviewed by Shilpa Amin, M.D., CAQ, FAAFP, Family Medicine , Women's Health , Geriatrics , Integrative Medicine , Clinical Research , Jurisprudence , — Written by Amy Murnan on May 9, 2025
Healthy aging involves a range of strategies that keep the mind and body as healthy as possible as a person enters their later years. These strategies include nutrition, exercise, and social connection.
Healthy aging practices may help prevent or delay some of the conditions associated with aging, such as cognitive impairment and osteoporosis.
They can also help a person maintain a higher quality of life for longer, allowing for more independence and greater well-being across their life span.
Read on to learn the definition of healthy aging and ways to practice it. Sergey Narevskih/Stocksy
Healthy aging involves taking steps to promote health throughout the life span, especially in older age. This may help with: maintaining independence
preventing health conditions
improving quality of life
increasing longevity
People can start taking steps toward healthy aging at any time , whether they are younger or older.
The World Health Organization (WHO) emphasizes that healthy aging is not exclusive to people without any health conditions. This approach can also help those who have preexisting conditions or disabilities.
Below are some of the factors that help with healthy aging.
Nutrition is important for growth and development in childhood and continues to be important throughout life.
While there is no single 'best' diet that will suit every person, a 2025 analysis of eight dietary patterns found that people who ate more of the following types of foods were the most likely to experience healthier aging:
In contrast, people who consumed more sodium, sugary drinks such as soda, and red or processed meats were less likely to experience healthy aging.
To start a diet that promotes healthy aging, people may find it helpful to make one change at a time or to swap less nutritious foods for more nutritious alternatives.
People who have difficulty getting enough sun exposure, eat restricted diets, or have problems with nutrient absorption may need to talk with a doctor about taking supplements. » Read more: What is the required daily intake of vitamins and minerals? keep muscles strong
increase bone health
improve mood and sleep quality
improve balance, reducing the risk of falls and injuries
lower blood pressure
reduce the risk of dementia, depression, diabetes, heart disease, stroke, and eight types of cancer
reduce the risk of death from any cause
Examples of aerobic exercise include: brisk walking
jogging or running
cycling
dancing
Examples of strengthening exercises include: weightlifting
bodyweight exercises, such as pushups
some types of tai chi and yoga
hobbies that involve physical labor, such as gardening
People should aim to exercise at least 3 days each week, for a total of 150 minutes of moderate to vigorous activity per week.
However, it is important to remember that any movement is better than none. If a person cannot exercise consistently or for very long, starting with light exercise or short workouts can still bring significant benefits.
Both exercise and nutrition also benefit a person's mental health and cognitive function. Here are some other ways people can look after their brain health as they age:
Most adults need 7 to 9 hours of sleep per night, but many factors can interfere with this, such as:
People who have difficulty sleeping or staying asleep or do not feel refreshed when they wake up may want to speak with a doctor about how to address these issues. » Learn more: Tips for sleeping better
Loneliness and isolation can harm health in people of any age. These issues are especially common in older adults, but also in adolescents, and have links to higher rates of many conditions .
Creating social connections has tangible benefits for health and well-being. Social connections can reduce loneliness, provide meaning in a person's life, and give them a support network.
Ways to reduce isolation include: talking with neighbors
using technology to keep in touch with friends or family
joining group activities or exercise classes
joining a community organization or volunteering
adopting a pet » Learn more: Loneliness and how to prevent it
According to a 2022 review of past research, long-term stress may speed up the aging process and lead to the earlier onset of several health conditions, such as cardiovascular disease.
Stress can also contribute to depression, which is common in older adults. According to the WHO, mental health conditions account for 10.6% of the years older adults live with disability.
Decreasing stress and treating mental health conditions can lead to substantial improvements in mood and quality of life.
Practices that can support mental well-being at any age include: Reducing avoidable stress: Where possible, reduce sources of stress that are not necessary. This could involve saying 'no' more often, setting healthy boundaries, or solving problems.
Where possible, reduce sources of stress that are not necessary. This could involve saying 'no' more often, setting healthy boundaries, or solving problems. Learning coping skills: Mindful activities such as meditation, deep breathing exercises, and relaxation techniques can reduce stress when it occurs.
Mindful activities such as meditation, deep breathing exercises, and relaxation techniques can reduce stress when it occurs. Practicing self-care: All of the above strategies, including diet, exercise, and sleep, can benefit a person's mental health.
All of the above strategies, including diet, exercise, and sleep, can benefit a person's mental health. Avoiding substance use: While some people feel that alcohol or tobacco may help them temporarily cope with stress, these substances have a negative effect on mood and physical health over time.
While some people feel that alcohol or tobacco may help them temporarily cope with stress, these substances have a negative effect on mood and physical health over time. Reaching out for help: Seek support for stress that is unavoidable or overwhelming or for signs of mental health conditions. » Read more: How to improve your mental health
According to the WHO, an estimated 75% of the changes in ability or health that people can experience in older age are related to the advantages or disadvantages they have had in life.
This means that a person's environment and circumstances play a large role in determining their future health.
People may not always be able to control these factors, but there are things within their control. For example, they may be able to: try at-home workouts or video tutorials if it is not safe to exercise outside
volunteer for, or buy food from, community gardens or co-ops
learn recipes for healthy meals on a budget
use mobile health services or screenings if they cannot drive or if they live in a rural area without easy access to healthcare facilities
look into low cost mental health support
access help from community organizations, programs, and support networks
Preventive healthcare can reduce the risks of certain health conditions as a person gets older. People can make the most of it by:
If a person has a family history of certain conditions, they can also let doctors know about this, as it may influence their decisions around screening or tests.
A list of preventive and screening services is available on the Medicare website.
Healthy aging can help people maintain better health for longer, improving their quality of life and independence as they age.
People can start practicing habits that promote healthy aging at any time, no matter their age or physical ability. These habits can involve making dietary changes, reducing stress, getting enough sleep, and exercising regularly.
Those who have difficulty making these changes may be able to reach out to healthcare professionals or their community for help.
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