Key Takeaways
- Proper diet and exercise are vital for seniors’ overall health.
- Senior wellness also includes cognitive and mental health.
- Managing chronic conditions is more important as we age.
- Regular preventive care often leads to the best health outcomes.
1. Get Daily Movement
One of the most important health tips for active seniors over 65 is getting regular physical activity. The Centers for Disease Control (CDC) recommends 150 minutes of moderate-intensity physical activity for older adults each week. This can be split into 30 minutes a day, five times a week, or achieved through smaller activities spread throughout the day.
Regular exercise can help reduce anxiety, improve sleep, and lower blood pressure. To maximize the benefits of physical activity, seniors should get a mix of cardiovascular, balance, and strength exercises. Try activities like:
- Walking or jogging
- Yoga or chair yoga
- Tai Chi
- Yard work, such as mowing the lawn or raking leaves
- Water aerobics
Remember, any movement is a positive step toward healthy living for seniors. If you or your loved one can’t commit to a 30-minute exercise session, start with light activities. Simple tasks, like making the bed or doing light housework, are a great way to begin.
2. Eat a Balanced, Nutritious Diet
Maintaining a healthy diet is among the most common health advice for seniors. Your diet plays a vital role in supporting energy, immunity, and overall well-being. As we grow older, proper nutrition becomes even more essential for maintaining strength and preventing chronic conditions.
Focus on nutrient-dense, minimally processed foods for optimal health. Include a variety of colorful fruits and vegetables to provide essential vitamins and minerals. Eating nutrient-rich foods can help boost a senior’s immunity, which naturally declines with age.
Important nutrients for seniors include the following, according to health tips for older adults recommended by the National Institutes of Health (NIH):
- Vitamin D. Choose milk and dairy products fortified with vitamin D. Many seniors need a supplement, especially in the winter months when sunlight exposure is limited. Vitamin D supports bone and muscle health and helps maintain energy levels.
- Fiber. Whole grains, beans, raw vegetables, nuts, and seeds are excellent sources.
- Lean proteins. Opt for chicken, turkey, and fish instead of red meat.
- Calcium. Milk, cheese, and yogurt are good sources of calcium, but supplements may be necessary. Calcium is vital for strong bones, which become more fragile with age.
3. Stay hydrated
Hydration plays a key role in keeping the body functioning properly—from delivering nutrients to cells to lubricating joints. As we age, the body’s thirst signals become less noticeable, so seniors may not realize they’re not drinking enough fluids throughout the day. That’s why it’s important to make hydration a daily habit, even when you don’t feel thirsty.
Dehydration in seniors can lead to constipation, an increased risk of falls, and more. Some more serious effects of dehydration include an increased risk of kidney disease. Keeping a water bottle nearby and eating hydrating foods like fruits and vegetables can help seniors stay on track.
4. Prioritize Quality Sleep
Getting enough rest is an essential health and wellness tip for seniors. It impacts everything from energy levels and immune function. Older adults need seven to nine hours of sleep each night, just like everyone else.
Aging can affect sleep in older adults, causing many seniors to go to bed earlier, wake up earlier, and experience lighter sleep, according to the NIH. Medications and some health conditions can also affect sleep quality.
To achieve restful sleep and support health living for seniors, try these tips:
- Go to bed at the same time each night
- Avoid screens in bed
- Avoid exercise close to bedtime
- Limit caffeine later in the day
5. Manage Chronic Health Conditions Proactively
Aging brings an increased likelihood of developing chronic health conditions such as high blood pressure, heart disease, arthritis, and diabetes. Staying proactive about managing these conditions is one of the most effective health tips for seniors to maintain quality of life and prevent complications.
Managing a chronic condition may involve:
- Diet. Certain conditions, like diabetes and high blood pressure, require specific diets that limit specific ingredients, such as salt or sugar. Diet plans may be more restrictive than general healthy eating. Diabetic diets, for instance, often require specific portion sizes.
- Medication. Taking medications exactly as prescribed is crucial, especially for seniors on multiple prescriptions. Missed or incorrect doses can lead to side effects and dangerous drug interactions.
- Monitoring. Track symptoms and share them with a health care provider. Report any physical symptoms, such as dizziness, and any changes in blood sugar or blood pressure if you’ve been asked to monitor these at home. This helps doctors adjust treatment plans as needed because some symptoms may be a sign that the current treatment isn’t working how it should.
6. Keep Your Mind Sharp
Mental stimulation is just as important as physical activity when it comes to healthy living for seniors. Engaging in activities that challenge the brain can help slow cognitive decline and support overall mental health for seniors. Reading books, solving puzzles, and engaging in lifelong learning are excellent ways to keep the mind active. Retirement can also be the perfect time to explore hobbies like photography, knitting, or even learning a new language.
Seniors who participated in cognitive training experienced less cognitive decline than their peers, according to a cognitive training study funded by the National Institute on Aging. This shows that making time for mentally stimulating activities can have lasting benefits for brain health.
7. Stay Socially Connected
Maintaining meaningful social connections is one of the top mental health tips for seniors. Strong social ties can improve overall well-being and provide a sense of purpose. Without regular interaction, seniors are more likely to feel isolated and experience depression and anxiety.
Here are some ways to improve socialization for seniors:
- Plan weekly lunches or phone calls with friends and family
- Write letters or emails to friends
- Join a group or class for exercise or hobbies
- Volunteer in your community
8. Manage Stress and Support Your Emotional Well-Being
Emotional health is a key part of wellness for seniors and managing stress can be especially important for managing overall well-being. Chronic stress can trigger inflammation, which is linked to heart disease, depression, and other health concerns. Seniors should monitor stress and take steps to reduce it before it affects physical or mental health.
Stress should never be ignored. If you’re living in a stressful situation or often feel anxious, talk to your doctor or ask for a referral to a therapist. You can also lower your stress by spending time on enjoyable activities, finding a new hobby, and setting aside time to relax.
9. Make Your Home Safer to Reduce Fall Risks
Falls are a serious concern for older adults. One in four seniors over 65 experiences a fall every year, often leading to hospitalizations and long recovery periods, according to the fall data on older adults researched by the CDC. Fall prevention is an important part of healthy living for seniors because it can help maintain independence.
You can reduce falls by making your home safer. Remove common hazards like:
- Uneven walking surfaces
- Tripping hazards, such as area rugs or electrical cords
- Slippery surfaces, such as bathtubs or bathroom floors
Take a few minutes to assess your home and identify areas for improvement. Adding stair rails, grab bars, or non-slip mats can make a big difference in preventing accidents.
10. Schedule Regular Check-Ups and Preventive Screenings
Routine medical care is one of the most essential health tips for seniors to stay on track with wellness goals. Regular check-ups and screenings can help detect changes early, leading to better outcomes and supporting independence for longer. Preventive care is a cornerstone of healthy living for seniors, reducing risks for chronic conditions and maintaining overall well-being.
Seniors should schedule routine care such as:
- Annual physicals
- Hearing and vision exams
- Semi-annual teeth cleanings
- Bone density screenings
- Cancer screenings, including colonoscopies or mammograms
Senior vaccinations are another key part of preventive care. Some, like the flu shot, are annual vaccines while others, such as the shingles vaccine, are given less frequently. Your doctor can recommend the best times to get a vaccine, which is another reason routine doctor visits are so important.
How Senior Living Helps with Preventive Care
Some senior living communities provide senior residents access to high-quality preventive care. At Sunrise, we partner with several healthcare providers to help residents maintain their health conditions and support their overall well-being.
To provide us some insight on the importance of primary care, we spoke to Val Smetka, MD, Regional Medical Director at Curana Health, one of our care partners:
“In terms of how often someone should be scheduling primary care visits—there is no one-size-fits-all,” Dr. Smetka said. “Everybody should meet with their doctor and talk about their goals and risks for specific conditions or diseases. Because everybody’s genetic makeup is slightly different, they should make an individualized care plan for how often they should see their provider.”
“The whole goal for making sure that you see a primary care doctor early and preventatively is to prevent illnesses from happening and to prevent chronic illnesses from going undetected,” Dr. Smetka said. “And, of course to accomplish patients’ goals.”
Seek Support When Necessary
Sometimes, a routine check-up or screening reveals that a senior needs extra support. Doctors may notice that a senior isn’t taking their medication as prescribed, is socially isolating themselves, or needs help managing their health. Accepting support can keep seniors safe and reduce stress for families.
Senior living communities like Sunrise offer personalized care, medication management, and activities to promote senior wellness. From meaningful programming to a robust dining program that caters to specialty diets, we focus on every aspect of well-being.
If your New Year’s resolutions include staying active, eating well, and feeling connected, Sunrise can be a great partner. Find a Sunrise Senior Living community near you to learn more about our engaging programs and care services. Our team will be happy to answer your questions and support you or a loved one in living a healthy, fulfilling life.