• Stay physically active: Regular exercise can help you maintain your strength, flexibility, and balance as you age. Try to incorporate activities such as walking, swimming, or yoga into your routine.

It doesn’t have to be extreme. Walking alone has tremendous benefits. Research has shown that taking 2,000 steps decreases the risk of heart disease, cancer, and premature death by 10%, with the risk decreasing further as one reaches 10,000 steps per day.

Maintaining a little under 10,000 steps per day (9,800) can also lower the risk of dementia by 50% while walking about 3,800 steps daily can lead to a 25% lower risk.

The National Institute of Health reports that adults who walk 8,000 or more steps per day have a lower risk of death over the next decade compared to those who only walk 4,000 steps per day.

• Eat a balanced diet: As you get older, your body may require fewer calories, but you still need to get enough nutrients to stay healthy. Make sure to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins.

Eating a balanced diet is very important, especially since statistics around health aren’t ideal. According to Dietary Guidelines for Americans, 2020-2025, 74% of adults are overweight or have obesity, adults aged 40 to 59 have the highest rate of obesity (43%) of any age group, and individuals who are 60 years and older have a 41% rate of obesity.

• Get regular health check-ups: As you age, your risk for certain health conditions, such as heart disease, diabetes, and cancer, increases. Regular health check-ups can help you catch any potential problems early on.

According to a study conducted in 2021, regular check-ups aid doctors in identifying chronic diseases in their early stages and enable patients to decrease their disease risks factors like high blood pressure and cholesterol levels. Additionally, individuals who frequently visited their physicians reported enhanced quality of life and an improved sense of well-being.

• Manage stress: Stress can take a toll on your physical and mental health. Find ways to manage stress that work for you, such as exercise, meditation, or spending time with friends and family. Don’t feel guilty relaxing and resting, as that too is very productive for your mind and body.
• Stay socially active: Staying socially active can help you stay engaged, maintain cognitive function, and improve your overall well-being. Join a club or volunteer in your community to stay connected with others.

According to Mayo Clinic research, adults aged 60 and over who volunteer experience positive impacts on their physical and mental health. In comparison to non-volunteers, volunteers tend to report better physical health. Additionally, research indicates that volunteering is associated with reduced rates of depression and anxiety, particularly among individuals aged 65 and above.

• Protect your skin: As you age, your skin becomes more susceptible to damage from the sun. Protect your skin by wearing sunscreen, and protective clothing, and avoiding excessive sun exposure.
• Stay mentally engaged: Engage in mentally stimulating activities, such as puzzles, games, or learning a new skill, to help maintain cognitive function and ward off age-related cognitive decline.
• Get enough sleep: Getting enough sleep is essential for overall health and well-being. Aim for 7-8 hours of sleep per night. Sleep has tremendous benefits. Those are:
• Boost your immune system and reduce the frequency of illnesses.
• Maintain a healthy body weight to improve overall well-being.
• Decrease your chances of developing chronic conditions such as diabetes and heart disease.
• Alleviate stress levels and enhance your emotional state.
• Improve cognitive abilities and increase productivity in academic and professional settings.
• Foster better relationships with others and improve social interactions.
• Make sound judgments and prevent accidents, such as those caused by drowsy driving.
• Remember, healthy habits can help you enjoy a long and fulfilling life, even as you age.

In conclusion, developing healthy habits as you approach and turn 65 is essential for maintaining your physical and mental well-being in your senior years. Consistent exercise, a balanced and nutritious diet, good sleep hygiene, stress management techniques, regular medical check-ups, and social engagement can help you maintain a healthy lifestyle and prevent the onset of chronic diseases that are common in older age. By incorporating these habits into your daily routine, you can improve your quality of life and enjoy your golden years to the fullest. Remember, it’s never too late to start adopting healthy habits, and taking small steps every day can make a big difference in your overall health and happiness.

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