Aging is a natural part of life. As we age, our bodies change. You might notice shifts in metabolism, muscle strength and energy levels—but these changes vary from person to person. While these changes are normal, there are many things you can do to stay strong, active and healthy whether you’re in your 20s or your 70s.
Let’s explore some science-backed tips that can help you age well and feel your best at every stage of life.
Stay active: Move your body regularly
One of the best things you can do for your health is to stay physically active. Exercise helps you keep a healthy weight and improves how your body uses insulin, a hormone that controls blood sugar. Exercise also lowers stress hormones like cortisol and adrenaline, which can affect your mood and heart health. Regular movement also helps your brain stay sharp and lowers your risk for chronic conditions like heart disease and Type 2 diabetes.
Exercise can also raise your “good” HDL cholesterol and lower your “bad” LDL cholesterol. If you enjoy lifting weights, strength training is great for keeping your muscles strong and your body moving well as you age.
The CDC recommends:
- At least 150 minutes of moderate aerobic activity each week (like brisk walking or biking)
- Muscle-strengthening activities at least two days a week (like lifting weights or doing yoga)
You don’t need a gym membership—walk around your neighborhood, join an online workout class or play a sport you enjoy.
Eat a nutrient-rich diet
What you eat plays a big role in how you age. A healthy diet full of vitamins, minerals and nutrients can help your brain stay sharp and lower your risk of diseases like heart disease.
To support healthy aging:
- Eat plenty of fruits and vegetables
- Choose lean proteins like salmon, chicken, beans and nuts
- Include fiber-rich foods like oatmeal, lentils and whole grains
- Limit processed and fried foods, which are high in unhealthy fats
- Limit added sugars and sodium
Eating well helps your heart, supports your immune system and gives your body the fuel it needs to stay active.
Prioritize good sleep
Sleep is just as important as diet and exercise. Getting enough rest helps your mood, energy, memory and problem-solving skills. While sleep needs can vary from person to person and as you get older, most adults need seven to nine hours of sleep each night.
To improve your sleep:
- Go to bed and wake up at the same time every day
- Create a relaxing bedtime routine
- Avoid screens and heavy meals before bed
Good sleep habits, also known as sleep hygiene, can help your body recover and stay healthy over time.
Take care of your mental health
Your mental health matters just as much as your physical health. Chronic stress can raise your blood pressure and cholesterol, which can harm your heart.
To manage stress:
- Try yoga, meditation, deep breathing or journaling
- Stay active—exercise is a great stress-reliever
- Connect with friends, family or community groups for support
Having people you trust and activities you enjoy can help you handle life’s ups and downs more easily.
Stay hydrated and limit alcohol
Water is essential for your body to work properly. It helps digestion, keeps your kidneys and liver healthy and supports your energy levels.
Most adults need six to eight cups of water a day, but your needs may vary based on climate, your activity level and health. You can also stay hydrated by eating water-rich foods like fruits, vegetables and soups. Try to limit sugary drinks and caffeine, which can dehydrate you. Water is the best choice for staying hydrated.
When it comes to alcohol, less is more. Drinking too much can raise your risk of high blood pressure, liver problems and even certain cancers. New guidance from the U.S. Surgeon General says that even small amounts of alcohol can increase cancer risk.
If you choose to drink alcohol, the CDC recommends:
- Women should have no more than one drink per day
- Men should have no more than two drinks per day
But many health experts now recommend limiting alcohol as much as possible.
Maintain a healthy weight
Carrying extra weight, especially around your belly, can affect your liver and raise your risk for conditions like Type 2 diabetes and heart disease. One of these is metabolic dysfunction-associated steatotic liver disease (MASLD), which happens when too much fat builds up in the liver. This can lead to inflammation and other serious issues.
Being overweight also increases your risk of Type 2 diabetes, heart disease and other chronic conditions. Staying active and eating well can help you reach and maintain a healthy weight.
Be proactive: Track health markers for nutrition, hormonal health and more
Healthy aging isn’t just about how you feel. It’s also about what’s happening inside your body. That’s why it’s important to keep up with annual check-ups and know your personal and family health history.
Understanding your health numbers—like cholesterol, blood sugar, liver and kidney function and thyroid levels—can help you catch problems early and make smart choices for your future.
One way to stay on top of your health is with the Labcorp OnDemand Healthy Aging Test. This test checks key areas of your health, including:
- Kidney and liver function
- Thyroid hormone levels
- Heart health markers
- Other important signs of aging
The Labcorp OnDemand Healthy Aging Test offers insights into key areas of your health. It’s not a diagnostic tool, but it can help you and your healthcare provider understand your health better and make informed decisions.
Healthy aging starts now. By making small, science-backed changes to your daily routine, you can feel your best today—and for years to come.
