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10 Practical Tips For Healthy Aging

10 Practical Tips For Healthy Aging

17 min read AUG 30, 2025

Key Takeaways

As you age, the cells in your body become less efficient. Effects of this can be seen in physical changes such as wrinkles or less skin elasticity. However, how you live impacts how you age.
It’s never too early to build healthy habits focused on long term health.
Focus on physical health, nutrition, as well as limiting indulgences which may be harmful to long term health, such as smoking and alcohol consumption.

Understanding Healthy Aging

We all age, it’s a fact of life.

When we think about aging, for most it is an opportunity to look back on your life and the journey that helped form you into the person you are today. With each experience helping you to grow and change.

However, when we talk about aging, we also need to consider the toll your life has taken on your body physically.

Your body is a map of your life experiences, from time spent laughing, loving, persevering, or even crying. It reflects the wear-and-tear from years of activity, the effects your diet has had throughout your life, and so much more.

As you can imagine, this could translate to aging well for some folks, and likewise it could lead to areas of difficulty for others.

Whether you are in your 30s, 50s, or even 70s, if we want our bodies to serve us well for many, wonderful years, we need to make wise choices regarding how we age throughout our lives.

That’s right, aging is inevitable, but how you age is entirely up to you - which is why we’d like to take a thorough look at healthy aging by looking at four key questions:

What’s going on in your body as you get older?
Are there some habits or practices in your life that could be hindering your health as you age?
What is healthy aging?
What practices can you implement to aid in healthy aging?

Each of these questions allows us to gain a deeper understanding of how our bodies change as we get older. By understanding our bodies more, we can then apply different approaches or practices to, if you will, “age with grace.”

What’s Going On In Your Body As You Get Older?

Aging can be an intense subject.

I mean, we generally don’t like to think about it, and when we do, it’s often seen as a negative aspect of life…but, it doesn’t have to be!

In fact, perhaps all we really need is a better understanding of what aging is and how we can aid our bodies as time progresses.

So, let’s start with a bit of acceptance: No matter how old you are, you are aging.

There, we said it. The elephant in the room has been identified.

Now, how can we approach this lovely giant with grace and ease…

First, let’s take a look at what happens as you age.

Like most things in life, your body begins to function less efficiently as you get older.

This is due to the fact that your cells, tissues, organs, and body systems all change over time.
And, of all the items on that list, your cells are commonly considered the most important.

Why? Because cells are the actual building blocks of everything in your body.

As you age, unfortunately your cells become less efficient.

“They become larger and are less able to divide and multiply. …there is an increase in pigments and fatty substances inside the cell. [And] many cells lose their ability to function, or they begin to function abnormally.”

To add, over time waste can build up in your cells due to the byproducts of many essential bodily functions like breathing, energy production, and more.

Then, as these waste products build up in your tissues, they become stiffer, negatively affecting your organs and blood vessels.

Your DNA also accumulates damage over time, and this can disrupt the natural functionality of your cells.

Even your mitochondria become less efficient over time, and as these organelles are responsible for providing energy for your cells, such inefficiency can hinder their ability to function properly.

Of course, we’re seldom fully aware of these changes as they’re happening. However, we do notice them as they seemingly compound.

I’m sure you or someone you love has experienced each of the following and more as a result of the age-related changes we described above…

Your skin begins to lose its elasticity, resulting in wrinkles and sagging skin.
You aren’t able to eat the same foods you once did due to increasing difficulties pertaining to digestion.
You notice you aren’t as tall as you once were due to spinal disc shrinkage and a loss of elasticity as your body is less able to hold onto fluids.
Your hair begins to lose its color, and it starts to thin.
Your organs must work harder to function as you age, so you may experience illness or disease related to your heart, liver, kidneys, lungs, etc.
Your sleep patterns change as you age, often due to fluctuating hormone levels, medical conditions, and changes in how your brain regulates sleep.
Your vision isn’t as sharp as it once was, necessitating frequent reaches for those dreaded reading glasses.
You notice it’s harder to think clearly or react quickly, and you find it increasingly difficult to remember moments, tasks, and to-dos.
Even your sense of smell and taste can change or diminish over time.

So then, if these are just the typical effects of aging, and if these changes are happening deep inside your body, sometimes slowly over time, is it even possible to alter this course?

Can you change how your body ages?

Short answer…yes!

How you live can indeed affect how you age!

So, let’s switch gears, continuing this discussion in a happier tone, moving away from the negative impacts of aging to some practical actions you can take or incorporate into your life to give your body exactly what it needs to age with grace and health.

Habits Affecting Your Ability To Age Healthily

Healthy aging is simply a phrase which refers to aging with intention, a process whereby you seek to adopt healthy habits, as early in life as possible, which aid in maintaining good physical, mental, and social health.

Why care about healthy aging?

Because healthy aging isn’t just about living a long life, it’s about quality, it’s about living a healthy, injury-free, pain-free, disease-free, independent, purpose-filled, life full of vitality.

And, as you might have guessed, this type of aging includes practices you can incorporate into your daily life, those which support your body’s natural processes rather than hindering them.

It seems we commonly hear discussions like this, those surrounding healthy aging, later in life.

But, the reality is many health complications that do arise at a later age stem from practices we’ve either incorporated or neglected earlier in life.

In other words, no matter how old you are, directing your thoughts and actions towards healthy aging matters!

Building Healthy Aging Habits

So, it’s never too early…nor is it ever too late…to begin prioritizing the following:

1- Resistance Training

No matter how old you are, physical activity is a must for healthy aging.

It’s common to be less active as you age, but a sedentary lifestyle is incredibly harmful to your body.

Prolonged sitting and a lack of physical activity is associated with an increased risk of heart disease, diabetes, obesity, and many cancers.

And, a sedentary lifestyle is also linked to greater instances of anxiety and depression.

Regular exercise, specifically resistance training, however, can prevent or lessen the frequency of falls, injuries, and pain, while also improving bone, brain, lung, heart, and kidney health, even reducing your risk of multiple diseases.

In fact, many experts today are now referring to resistance training as “the fountain of youth,” and for good reason…

Resistance training can reverse most of the declines in health we typically see with age.
Strength or resistance training helps you build and maintain muscle mass, combating this routine loss associated with aging.
As it improves essentially all aspects of physical and mental health, studies have shown resistance training to reduce the risk of death (from all causes).

Examples of resistance training include body weight exercises such as push-ups, pull-ups, squats, lunges, and planks.

Resistance bands, machine exercises, using medicine balls and free weights are great ways to support your body as you age as well.

2- Mobility & Flexibility

Beyond resistance training, mobility and flexibility are what will keep you safe, healthy, and independent as you age.

Without mobility and flexibility, your joints and muscles stiffen, your balance suffers, your mental and emotional health declines, and essentially your daily life is significantly altered…and not in a good way.

As you regularly incorporate resistance training, your muscle mass and bone health can improve and/or be maintained, but a focus on flexibility keeps you mobile.

Low impact exercises such as yoga, Pilates, tai chi, and basic stretching are highly beneficial for flexibility, but don’t neglect simple, yet profoundly beneficial movements such as daily walks around your neighborhood, gardening, and other enjoyable activities as well.

3- Focus On Nutrition

A balanced diet filled with protein, unrefined carbohydrates, and healthy fats, including plenty of whole foods, fruits, vegetables, whole grains, and dairy is recommended for healthy aging.

And, studies repeatedly show that folks simply do not get enough protein to support their bodies as they age, so let’s start there.

Experts recommend getting roughly 2.65 grams of protein per pound of body weight, especially for elderly individuals.

This is of significant importance for those living an active lifestyle as daily activity necessitates lean muscle mass, which declines both with age and the absence of adequate protein intake.

It’s also important to avoid refined or processed sugars and carbs for healthy aging.

One reason scientists have warned against the effects of sugar is due to how this actually accelerates aging, both internally and externally.

Sugar intake increases wrinkles, sagging skin, and the development of dark spots, but refined sugars also cause weight gain, inflammation, heart disease, diabetes, and more.

Instead, opt for fresh fruits and vegetables while also lowering your intake of sodium and saturated fats.

Reach for whole grains instead of processed and refined carbohydrates.

And, fill up on healthy fats such salmon, avocados, nuts, and seeds while swapping seed oils for olive oil when cooking.

4- Hydration

Proper hydration is crucial, no matter how old you are. But, getting enough water throughout each and every day becomes even more important with age.

Hydration is vital for regulating body temperature, removing waste, healthy joint function for proper mobility, nutrient transport and absorption, brain and kidney function, digestion, and more.

Unfortunately, as we age, our bodies naturally retain less water. And, to make matters worse, our thirst sensation decreases with age, meaning we don’t always recognize this need.

These factors make hydration that much more important later in life, which is why experts recommend an intake of 9-13 cups of water daily for people over the age of 51.

Of course, hydration is never something you should neglect, so even for younger populations, prioritizing water intake is paramount (between 11-15 cups daily).

5- Supplementation

As we age our bodies essentially become more needy.

This is largely due to those cellular inefficiencies we discussed above, but it’s also rooted in the fact that our bodies are constantly bombarded with toxic stress in this world we live in.

And, dialing in your nutrition, or choosing foods that fuel health (rather than disease) is key to addressing these inefficiency-rooted needs, but sometimes this still isn’t enough.

This is why supplementation is monumentally important for healthy aging.

The most beneficial supplements for healthy aging include:

Omega 3 fish oil

Not all omega-3 supplements are the same, so be sure to choose one with high EPA/DHA. These long chain fatty acids support the health of your brain and heart, reduce inflammation, and even support the health of your eyes.

Some studies have even found quality omega-3 supplementation to aid in maintaining muscle mass and slow biological aging.

Probiotic

The decline in cellular health experienced with aging also affects your gut, and because of this, your immune system doesn’t function as optimally as it once did, inflammation increases, nutrient absorption suffers, and the risk of disease rises.

A good, quality probiotic supports a healthy balance in gut bacteria, something that is incredibly vital for whole body health no matter your age, but even more so as we get older.

Creatine

Muscle loss due to aging can hinder balance, stability, strength, and as a result, independence.

Creatine combats muscle loss by improving bone density, strength and muscle mass when taken in conjunction with regular resistance training (as we mentioned above).

In other words, creatine ensures the work you’re doing (resistance training and working on mobility/flexibility) doesn’t go to waste, even helping your body benefit fully from such training.

To add, creatine also improves cognitive function, an aspect of health that is often compromised as we age.

Vitamin D

Another bone and muscle aid for healthy aging is vitamin D.

The thing is, our bodies can’t make this vitamin without a little help.

And, there are only three ways to provide your body with what it needs to make it: sunlight exposure, nutrition, and supplementation.

Typically, most folks don’t get enough sunlight, nor do they receive enough vitamin D through the foods they eat, making vitamin D supplementation vital.

Vitamin D keeps your immune system functioning properly, it aids in muscle movement, and it strengthens your bones by aiding in calcium absorption.

6- Keeping Your Mind Sharp

A healthy mind is needed for independence, daily living tasks, memory, decision-making, and overall quality of life.

From driving, to paying bills, cooking, taking any medications, staying hydrated…and well, everything we’ve discussed pertaining to healthy aging thus far…you need a healthy mind.

Unfortunately, like many other aspects of health, your mental health can decline with age.

And, that is why it’s extremely important to keep your mind sharp…but, how?

Being physically active and eating a nutritious, well-balanced diet can definitely aid in mental health, but also consider the following:

Learn a new skill (continued learning keeps your brain healthy)
Use your senses (make it a point to breathe in fresh air, work with your hands, etc)
Use your brain (read, listen to music, do a puzzle or word/number game)
Get involved (volunteer, meet with friends for connection)
Get adequate, healthy sleep

Don’t think these things matter?

“One study found that mentally intact people in their 70s and 80s who engaged the most with mentally stimulating activities such as reading, writing, crossword puzzles, playing board or card games, engaging in group discussions, or playing music were half as likely to develop mild cognitive impairment (as those who reported the least amount of participation).”

7- Healthy Sleep

This is another healthy aging requirement that is best incorporated all throughout life.

Sleep affects all areas of health and wellness.

When we sleep, our bodies undergo important processes that are needed for repair and restoration…in other words, that’s when our bodies heal.

But, during sleep is also when your body stores and processes information, consolidates memories, balances hormones, keeps your metabolism healthy, regulates mood and stress, and supports immune responses.

A lack of healthy sleep is associated with multiple health concerns, including heart disease, diabetes, obesity, and more.
Adults, young and old alike, need 7-9 hours of quality, restful sleep each night.

But, in elderly populations, quality sleep is often illusive, as many medications interfere with sleep and sleep disorders become more common with age.

To ensure you’re able to get quality sleep, seek to incorporate the following:

Implement or follow a nighttime routine and/or sleep schedule, “going to sleep and getting up at the same time each day, even on weekends or when traveling.” And, incorporate relaxation techniques each night, such as reading, listening to soothing music, taking a bath, etc.
Exercise regularly but avoid physical activity within 3 hours of bedtime.
Keep your bedroom at a good sleeping temperature, not too hot, not too cold. Most experts recommend between 60-67 degrees Fahrenheit for an appropriate sleep environment.
Avoid caffeine consumption late in the day.
Avoid napping late in the day.
Avoid large meals within 2-3 hours of bedtime.
Keep electronic use, television watching, and any screen time to a minimum at night, especially within two hours of sleep.

8- Social Engagement

Social engagement or personal connection is something that is often overlooked when it comes to health, but especially as we age, this is just as vital as nutrition, hydration, physical activity, sleep, or anything else.

Social isolation is said to be a major contributor to depression and suicide risk in older adults, and studies prove such isolation to be “as bad for your health as smoking 15 cigarettes a day.”

Other studies have found loneliness to be linked to a more rapid decline in cognitive abilities.

This is why staying connected to family and friends, getting involved in your community, and avoiding isolation is key.

The thing is, in aging adults, many medical conditions and common ailments prevent the type of social engagement necessary for health and wellness.

To avoid this, plan to schedule time daily to interact with, call, talk to, and/or connect with someone. By scheduling this type of connection, you’re more likely to remain engaged.

For instance, an elderly friend of my family commonly tells me that she visits a few neighbors in her retirement facility each morning, like clockwork. Overall, this act may seem mundane, but in reality, it’s supporting her mental, physical, and emotional wellness.

For families with aging relatives, be sure to regularly call to chat with your loved ones or visit them in person.

And remember, don’t wait until you’re older to prioritize social engagement, or any of the healthy aging tips we’ve covered, because living healthy today sets you up for a healthy tomorrow!

9- Red Light Therapy

Red light therapy uses low levels of red light to improve health.

Most associate these benefits with skin health, providing aid for many age-related effects such as wrinkles, sagging skin, etc.

But, while these boosts are beneficial, there’s so much more to gain from red light!

The low-powered red-light wavelengths used in this type of therapy are absorbed by the body, then improving cellular energy, nervous system health, metabolic health, and more.

Studies have shown red light therapy to be effective in the following ways (each of which keeps you healthy as you age):

wound, tissue, and nerve healing
reducing edema
decreasing inflammation throughout the body
pain relief
reducing oxidative stress
improving joint health
improving energy levels
decreasing the effects of neurological disorders

“Its [even] been found to help promote stronger immunity and longevity by increasing cell proliferation and migration…”

10- Infrared Sauna

Sauna’s for healthy aging? Yes!

Infrared saunas are a type of sauna which uses infrared heaters to emit infrared radiation.

This type of sauna operates at a lower temperature than typical saunas, but the use of infrared light induces deep sweating which aids in detoxification while improving circulation.

To further aid in healthy aging, this type of dry heat therapy boosts the health of your heart, improves lung function, provides pain relief, reduces stress, promotes relaxation (which can aid in quality sleep), and improves the health of your skin.

Just be sure to hydrate well after each session!

Conclusion

Aging is a reality we all live with; however, it doesn’t have to be daunting or overwhelming.

It is never too early to start incorporating healthy habits into your day-to-day. It also is never too late.

Take it one step at a time. It can be as easy as cutting back on the number of cocktails you have each week or taking a mid-afternoon walk.

What is important to remember is that healthy aging is about quality of life. What do you want your life to look like in 10 years? 15 years? Beyond that?

Check out Lifeboost Coffee Optimist Light Roast.

"Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program."

Becky Livingston Vance Content writer

Becky is a mother, educator, and content writer for Lifeboost Coffee. She has had three years’ experience as a writer, and in that time she has enjoyed creatively composing articles and ebooks covering the topics of coffee, health and fitness, education, recipes, and relationships.