Aging well is a goal we all strive for.
Learning to age well is a worthy goal. Not just living longer, but aging healthier and aging stronger. You see those 80 and 90 somethings who are still exercising, volunteering, and living their best life, so what’s the secret? According to new research, reaching your eighties without chronic illness isn’t just a matter of good genes. The real difference, scientists tell us, comes down to lifestyle choices.
Studio 5 Health Contributor Miki Eberhardt shared five strategies that could help you age healthy.
1. Strength Training
Strength training isn’t just for bodybuilders—it’s an important part of longevity. “The benefit of one hour of strength training, just one time a week, lowered mortality by 25%,” Miki shared.
It’s not about lifting heavy weights but about consistency. “ Just getting out and doing it has that impact,” Miki said. Strength training can improve bone density, sleep, and mental health.
2. Prioritize Sleep—And Schedule It
Sleep is essential, but it’s not just about quantity. “Even if you can’t get the consistent amount… get good sleep when you can get it,” Miki said. Creating a bedtime routine and minimizing screen time can help.
Research shows that “irregular sleep schedules increase subjects’ all-cause mortality risk,” making sleep a non-negotiable for long-term health.
3. Use Tests and Trackers Sparingly
While health trackers and biological age tests are trendy, they may not always be helpful. “They’re not only expensive, but they’re not accurate or helpful,” Miki explained.
Tools like glucose monitors can cause unnecessary stress if misunderstood. “Continuous glucose monitors are really trendy right now for people that actually don’t need to be wearing them,” Miki said. “Where that becomes problematic is if you don’t understand how natural glucose and insulin… ebbs and flows happen naturally. We can do things that harm our health in an effort to try to keep that as low as possible.”
“It has to stay a tool and not become something that becomes obsessive,” she emphasized.
4. Bolster Mental Health with Nature and Connection
Mental health is a major player in aging well. Miki highlighted two simple, powerful habits: “30 minutes outside in green spaces… and active social lives.” Both reduce stress and depression risk, and they’re accessible to everyone, regardless of budget or location.
5. Be Mindful of Who You Listen To
Not all health advice is created equal. Miki quoted researcher Dr. Topol: “There’s no reason to experiment with drugs, therapies, or supplements that haven’t undergone clinical trials.”
Instead, focus on proven basics: sleep, exercise, mental health, and nutrition. “Put your investment in those things that will pay off for the whole bucket,” Miki emphasized.
Find more health advice from Miki on Instagram, @nutritionbymiki.
Add comment