There are two types of messaging around aging. The first: overcomplicated regimens, expensive products, relentless anti-aging hacks, inevitable declines in health and a long list of symptoms, and multi-step systems to hold on to your youth. The second is a lack of discussion. Out of sight, out of mind! If we don’t talk about growing older, it won’t happen.

It’s all telling you one thing―aging is scary, and doing it well is hard (if not impossible)! We’re here to tell you: healthy aging is possible, and much simpler than you think.

Here are the 5 simple truths that will keep you healthy, active, and aging well.

1. Just keep moving

2. Feed yourself well

3. Spend time with people and things you love

4. Train your brain

5. Prioritize sleep

1. Just Keep Moving

Countless fad workouts and constantly changing advice over the years have promised us magical short-term results. Think back to the vibrating belt, Jazzercise, BowFlex; each new trend appeared with a sense of urgency, telling you it’s the only way to be healthy, meet your goals, and feel good! 

Good news―the key is simply to move. Move in whatever way you like, a little bit every day. Here are the key things for staying active and aging well: incorporating strength exercises and weights, stretching each day to maintain your mobility, and getting cardio and endurance in for your heart health (hello, walking!). 

Don’t have 30 minutes? Give 2. Can’t lift 20 lbs? Lift 5. No energy to go to a class? Go outside and walk around the block. Any movement is better than no movement. 

Movement you can do every day for just a few minutes (and why):

• Strength. Excellent for bone and muscle health, good for your metabolism and weight management, and helps to prevent injury, falls, and disease. Strength can include weights, bodyweight, or resistance exercises. 
• Stretching. Maintains flexibility and mobility, keeps your joints hydrated and moving smoothly, and helps with pain management. Stretching will also increase blood flow throughout your body for the health and healing of all your tissues!
• Walking. Good for balance and coordination, and preventing injury and falls. Light and low-impact cardio exercise is key for heart and lung health. As an added bonus, you’ll get fresh air, sunlight, and a lovely mood boost. Option to add weight or resistance with a backpack or weighted vest.

Head to the Movement Living Online Wellness Studio for classes and workshops to keep you moving every day!

2. Feed Yourself Well

Forget about the things to avoid and restrictions to follow―focus on incorporating simple essentials into your daily meals to live well and age better. Feeding yourself with care (and enjoyment) is key for healthy aging. First, it will help to keep you energized and moving well. Second, it will fuel your body systems properly: bones, muscles, digestion, skin. Good nutrition is also key for brain health! 

Here are 5 essential nutrients to keep in mind: 

• Protein. For muscle mass, healing and tissue repair, heart health, and weight management. Try: Chicken, chickpeas, tofu, fish, nuts, eggs, cottage cheese, greek yogurt, beef
• Vitamins & minerals. For brain function, bone health, and nutrient absorption (Calcium, Vitamin B, Vitamin D, Magnesium). Try: Berries, citrus fruits, green leafy vegetables, dairy products, seafood
• Fibre. Healthy digestion and weight management. Try: Chia seeds, pumpkin seeds, potatoes with skins 
• Good carbs. For blood sugar maintenance and metabolic health. Try: Whole grains, quinoa, brown rice
• Healthy fats. For hormone production and heart health. Try: avocado, nuts, seeds, olive oil 

Find flavors you like, experiment with different cooking styles, and keep it fresh! The important thing is eating nutrient-dense meals when you can, and enjoying mealtimes, travel, and time spent with friends. And, stay hydrated. Water, water, water!

3. Be With People & Things You Love

A big part of aging well is all about your relationships—with yourself, and with others. If you don’t feel good, nothing seems to work, does it? Doing a workout, eating well, finishing a project on your to-do list, and intentional rest are all ways of connecting with yourself. Spending time with good friends, a supportive community, and in spaces and activities you love is what will keep you motivated, confident, and at ease. Our social relationships are significant indicators of mental health, physical health, cognitive health, positive health habits, coping mechanisms, stress management, and overall mortality risk. In fact, one 80-year Harvard study proved that embracing community helps us live better and longer!

Doing the things you love will also help you age better. Having hobbies and things you take pleasure in help with creative problem solving, building relationships, decreasing depression, increasing positivity, and reducing stress. It’s extra beneficial if your hobbies are physical and can be taken outside!

Make a list of the non-negotiable relationships and activities, and schedule time for them in your calendar. Future you will be grateful (and happier!).

4. Train Your Brain

You probably already know the benefits of a good workout for healthy aging, but what about a good brain workout? Cognitive health is often something that we often take for granted. The ability to think clearly, problem solve, retain memories, and learn new things is essential for longevity and long-term health, and it’s never too late to do something about it. Plus, all the things above (movement, good food, and community) will also help!

Here are some brain exercises and tips to support brain health:

• Exercise your brain in downtime. This one’s fun: crosswords, sudoku, card games, puzzles, chess, word games. 
• Try new things. This one’s a little more challenging—it’s hard to be a beginner! Take a class in pottery or boxing or dance. Try watercolor painting or photography. Learn a new recipe. You’ll never run out of new ideas. 
• Practice deep breathing and meditation. Take a few minutes each day to slow down and intentionally rest. 
• Lower your alcohol consumption. Cutting down on drinks will prevent brain tissue damage and lower the risk of dementia.
• Listen to (or play!) music. This activates different pathways of your brain, and playing helps with coordination.
• Sleep well. A perfect segue.

5. Prioritize Your Sleep

Good sleep is associated with healthy aging. Why does good sleep matter? To regulate your body, restore energy, repair damage, manage inflammation, improve brain cognition, and boost your mood. Without good sleep, our bodies are susceptible to brain disease and dementia, heart disease, injury and falls, and mental health conditions such as depression. People of every age need around 7-9 hours of sleep per night.

Here are tips to help you sleep better:

• Stick to a consistent schedule, and create a bedtime routine that you enjoy. Little rituals will help signal the body and mind that it’s time for sleep.
• Take a hot shower or bath 1-2 hours before bed. Because the natural sleep pattern is partially triggered by a lower core temperature, a bath or shower can facilitate that drop. Plus, the warm water can help relax your body and muscles as you prepare for sleep.
• Try magnesium supplements. Higher magnesium in the body is associated with better sleep, longer sleep times, and less tiredness during the day. Studies of older adults also found that magnesium supplementation helped with falling asleep faster and protected against waking up earlier than intended.
• Do a guided body scan in bed. Mindful body scan meditations can help relieve pain, depression and anxiety, as well as improve the quality of your sleep. And, they can help you drift back into sleep if you wake during the night.
• Relax with calming music, white noise, or aromatherapy. Research has found that adults who listen to 45 minutes of relaxing music before going to bed get to sleep faster, sleep longer, wake up less frequently at night, and wake up feeling more rested. White noise can also help with maintaining sleep throughout the night for light sleepers.
• Reduce alcohol and caffeine intake. These stimulants can disrupt sleep during the night, and acidic food or drinks can cause heartburn when lying down.  
• Limit screen use in the evening and in your bedroom. Keep your phone away from your nightstand while you sleep. Get a real alarm clock and charge it in another room.
• Exercise during the day. Movement will boost the effect of natural sleep hormones such as melatonin, and prepare your body for rest. Just don’t overstimulate your body and brain too close to bedtime!

Having long-term, firm goals will keep you going far beyond hitting your goal weight or fitting into a certain outfit. Think about the things that matter to you now, and what you want to be doing 20 years from now. Match it up with what you’re doing now, and fill in the gaps!

Healthy aging is possible—what will you do now to support future you?

This response should not be considered medical advice and is being provided for information purposes only. It is not intended to substitute professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider should you have any questions or concerns.