8 Tips to Improve Your Quality of Life as You Age 

 

September is National Healthy Aging Month, and UAB Employee Wellness is celebrating by offering tips on aging gracefully. 

Healthy aging isn't just about living longer, it's about living better, says UAB Employee Wellness Specialist Emily Marszalek. 

"By focusing on key areas of  health, you can improve your quality of life and enjoy a vibrant, active life well into your golden years, 

Here are some top tips recommended by the UAB Employee Wellness staff  to help you live a healthier, happier life, no matter your age: 

1. Challenge your brain 

Keep your mind active by learning a new skill, solving puzzles, and participating in intellectually stimulating activities like reading or taking a class. These activities challenge your brain in unique ways, improving brain function and slowing mental decline. 

Try this: Start learning a new language or pick up an instrument you've always wanted to play. 

Benefits: 

• Better memory and recall
• Improves problem solving
• Slows cognitive decline

 

2. Protect your skin 

 Protecting your skin from damage is important at any age, but especially as you get older if you want to prevent premature aging, dryness and skin cancer.  Try it: Use a broad-spectrum sunscreen with  SPF 30 or higher every day, even on cloudy days, moisturize your skin regularly, and avoid excessive sun exposure, especially during peak sunlight hours. 

Benefits: 

• Prevents wrinkles and promotes elasticity 
• Reduces the risk of skin cancer 
• Keeps skin hydrated and radiant 

3. Stay social 

 It can be hard to prioritize quality time with friends and loved ones in our chaotic daily lives, but maintaining social connections as we age is important for mental health and cognitive well-being. 

Try it: Choose a regular date and time for contact that works for you and your friends, in person or virtually. Treat it like an appointment you can't miss.  

Benefits: 

• Reduces feelings of loneliness and depression 
• Improves memory and cognitive function 
• Provides a sense of meaning and fulfillment 

4. Check out 

 Proactively undergoing regular health checks can help you monitor your health and identify potential problems early. It also makes problems easier to treat and happens before they impact your quality of life. 

Try this: Schedule your annual health check-ups along with regular check-ups like blood pressure checks, cholesterol tests, and cancer screenings. Be sure to tell your doctor if there are any changes in your health. 

Benefits: 

• Early detection of health problems 
• Better management of chronic diseases 
• Peace of mind 

5. Get moving 

 As we age, it can be harder to stay active  for a variety of reasons, from health issues to  a simple lack of time. Regular physical activity is important to maintain mobility, strength, and heart health as we age. 

Try it: Incorporate light exercise, such as walking, swimming, or yoga, into your daily routine.  . Point for at slightest 30 minutes of direct action most days of the week.

Benefits: 

• Improves cardiovascular health 
• Improves balance and flexibility 
• Boosts mood and energy levels 

6. Eat a balanced diet 

  nutritious diet that includes a variety of fruits, vegetables, lean proteins, and whole grains is essential for healthy aging for several reasons, from the way your body functions and fights  disease to your energy levels. 

Try it: Include leafy greens like spinach and kale in your daily diet and choose lean proteins like fish, chicken, and legumes. And don't forget to drink plenty of alcohol! 

Benefits: 

• Supports digestive health 
•  Reduces hazard of incessant infections like heart malady and diabetes
• Increases energy levels and overall vitality 

7. Prioritize quality sleep 

 Adequate sleep is crucial for maintaining mental and physical health as you age. It's recommended that adults maintain a consistent sleep schedule and get 7-9 hours of sleep each night.  Try this: Establish a relaxing pre-bedtime routine, such as reading a book or practicing deep breathing  to relax and prepare for sleep. 

Benefits: 

• Improves memory and focus 
• Improves mood and mental well-being 
• Strengthens the immune system 

8. Practice relaxation 

 Regular relaxation reduces stress and improves  overall health. Habits such as meditating, listening to calming music, or  making time for a favorite hobby can help calm the mind and body and promote relaxation. 

Try it: Spend 10 to 15 minutes each day practicing meditation, deep breathing exercises, gentle stretching, or other relaxation techniques.

 Benefits: 

• Lower blood pressure and reduce anxiety 
•  Improves sleep quality 
•  Enhances overall mental and emotional health