Aging affects more than skin and hair—it changes your heart, bones, muscles, and brain. Maintaining a healthy diet, regular physical activity, and adequate sleep is essential to stay strong, sharp, and independent after 65.
According to Mayo Clinic, adopting healthy habits can significantly support your cardiovascular system, bones, and cognitive function. From diet choices to physical activity and sleep routines, small changes can make a big difference in keeping your body and mind strong.
How to support your heart as you age
As we get older, blood vessels and arteries tend to stiffen, which makes the heart work harder to pump blood. While your resting heart rate may remain steady, it doesn’t increase as easily during activity, raising the risk of high blood pressure and other heart issues.
To maintain heart health:
- Stay active: Walk, swim, or engage in other enjoyable physical activities. Regular moderate exercise helps control weight and lowers the risk of heart disease.
- Eat a balanced diet: Emphasize vegetables, fruits, whole grains, high-fiber foods, and lean proteins like fish. Reduce saturated fats and salt.
- Quit smoking: Smoking accelerates artery stiffening and increases blood pressure. Seek support if you need help quitting.
- Manage stress: Meditation, exercise, and counseling can reduce the impact of stress on your heart.
- Prioritize sleep: Aim for seven to nine hours per night, which supports the repair and health of your heart and blood vessels.
Protecting bones, muscles and joints
Bone density and size tend to decline with age, and muscles lose strength, endurance, and flexibility. These changes can affect balance and coordination, increasing the risk of falls and fractures.
Strategies for strong bones and muscles include:
- Calcium intake: Adults should aim for at least 1,000 mg daily, with women over 50 and men over 70 targeting 1,200 mg. Include dairy, broccoli, kale, salmon, or tofu.
- Vitamin D: Adults under 70 need 600 IU per day; over 70, 800 IU. Sources include salmon, eggs, fortified milk, or safe sun exposure.
- Weight-bearing exercises: Walking, jogging, tennis, stair climbing, and weight training help maintain bone mass.
- Avoid harmful substances: Limit alcohol and quit smoking, which can reduce bone density and increase fracture risk.
Supporting digestion, bladder and cognitive function
Aging can affect the digestive and urinary systems, leading to constipation or urinary incontinence. High-fiber diets, regular hydration, physical activity, and timely bathroom routines help maintain function. Kegel exercises can strengthen pelvic muscles, while limiting bladder irritants such as caffeine and alcohol may improve control.
Cognitive health may also decline slightly, with older adults sometimes forgetting names or struggling to multitask. Mayo Clinic suggests that exercise, a nutritious diet, mental stimulation, social interaction, and managing cardiovascular risks can help protect memory and thinking skills. Quitting smoking is another important step for brain health.
Eye and ear care after 65
Vision and hearing change with age. Near focus may weaken, cataracts may form, and sensitivity to light can increase. Hearing high frequencies or following conversations in noisy places may also become challenging.
To maintain sensory health:
- Schedule regular eye and hearing checkups.
- Use corrective devices as recommended by your doctor.
- Wear sunglasses or wide-brimmed hats outdoors, and use ear protection in loud environments.
A combination of a balanced diet, consistent exercise, adequate sleep, and preventive care can help older adults stay healthy, active, and independent well into their later years.