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Strategies for Healthy Aging

Healthy aging isn’t just about avoiding disease — it’s about staying strong, sharp, and independent as long as possible. Geroscience shows us how daily habits can actually affect the biology of aging itself. Below are practical, science-informed strategies you can start now.

What the Science Says

Physical Activity & Mobility

Physical activity helps slow aging by supporting key processes in our cells—like keeping proteins in balance, maintaining energy production, protecting our DNA, and reducing the buildup of old or damaged cells.

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Tips: 

  • Do muscle strengthening activities (i.e., resistance training), such as lifting weights, using resistance bands, or bodyweight exercises like pushups 2-3 times per week;

  • Aim for 30 minutes per day of moderate to rigorous physical activity

  • Reduce the amount of time spent being sedentary - break up long periods (about 1 hour) of sitting with a walk, some stretching or bodyweight movements, such as air squats;

  • Engage in activities that challenge your balance, such as Tai Chi or yoga, to help prevent falls.

Sleep & Circadian Rhythms

Not getting enough sleep can make the body age faster and become more prone to inflammation. Sleep problems are also linked to a higher risk of dementia.

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Tips: 

  • Try to get at least 7 hours of sleep each night.

  • Create a relaxing bedtime routine 30–60 minutes before you go to sleep.

  • Get some morning sunlight to help reset your body clock.

  • Avoid screens and caffeine in the hours before bedtime.

Social Engagement and Relationships

Social engagement protects against cognitive decline, depression and even chronic diseases. In fact, strong relationships are one of the most consistent predictors of a longer, healthier life.

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Tips: 

  • Reach out to a friend or family member every day;

  • Join a walking group, community class or hobby club;

  • Volunteer your time and skills in your community;

  • If you are a caregiver or feel isolated, look for a support group;

  • Build intergenerational relationships by spending time with younger and older people to broaden perspective and connection.

Stress & Resilience

Chronic stress can make the body age faster by wearing down its repair systems and increasing inflammation. Managing stress well helps support healthier aging and greater resilience over time.

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Tips: 

  • Practice mindfulness or mediation - even just 10 minutes a day;

  • Spend time outdoors;

  • Find healthy ways to relieve stress, such as talking with a friend or journaling;

  • Practice “reframing,” which means viewing stressful situations as challenges rather than threats.

Cognitive Health and Lifelong Learning

Keeping your mind active through lifelong learning and stimulating activities can help the brain stay adaptable and may slow down some of the harmful changes that come with aging.

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Tips: 

  • Engage in complicated activities that require effort and concentration, such as crossword puzzles, playing a musical instrument, or learning a language;

  • Get regular hearing and vision checks, as untreated sensory issues can speed up cognitive decline;

  • Commit to lifelong learning by taking online courses, attending lectures,  or learning a new skill.

Our Supporters

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Our Public Information Project is funded by the RTOERO Foundation a registered charity that invests in research and programs that promote healthy, active aging. This public Information project is also supported by the Edwin S.H. Leong Centre for Healthy Aging at the University of British Columbia.

Disclaimer: All medical information provided by the network on this site is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment.

Nutrition

What we eat affects how our bodies process energy, how much inflammation we have, and the health of our gut bacteria—which scientists now recognize as an important part of how we age.

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Tips: 

  • Eat plenty of diverse foods that promote a healthy microbiome, including high fibre foods like whole grains, fruits, vegetables, nuts and beans as well as fermented foods that provide live microbes, such as kimchi, yogurt and kefir;

  • Make protein a key focus of your meal  - evidence suggests that adults 50+ may benefit from 1.2-1.6 g/kg protein daily (50% more than current recommendations) to preserve muscle mass;

  • Limit ultra-processed foods, pay close attention to the amount of added sugar, saturated fat, and sodium in your meals;

  • Make healthy eating fun by trying new recipes or cooking and eating with friends or family when you can.

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