Strong social relationships, conscientiousness, and eating well all help.
It's also important to maintain a positive outlook on life, and it's also important to be conscientious.
Health should be a lifelong commitment, but it becomes even more urgent when people reach their 50s.
Genetics plays a role, but people's behaviors and attitudes can also affect how well a person ages.
Healthy aging doesn't just mean good health, says Dr. Theresa Allison, a geriatrician and professor of medicine at the University of California, San Francisco.
The American Association of Retired Persons (AARP) has designed a checklist for people in their 50s to know if they age gracefully based on the latest science.
1.You have strong social connections.
Older people are more likely to feel lonely due to living alone, no longer working, and limited mobility.
A report by the U.S. National Academies of Sciences, Engineering, and Medicine found that more than one-third of adults aged 45 and older feel lonely, and a quarter of adults aged 65 and older are socially isolated.
In May, the U.S. Surgeon General warned that loneliness is a public health crisis in the United States, highlighting that social isolation is linked to an increased risk of heart disease, stroke, diabetes, depression and dementia.
Studies have shown that people with strong support systems are happier, healthier, and live longer.
A review of 148 studies found that people with deep social ties had a 50% increased chance of survival
Dr. Alison said: There's nothing wrong with being an introvert and liking to live alone.
Having strong social connections is a key pillar of longevity
We're not all extroverts, but we're human. We are not an island, we do need each other in different ways.
The American Association of Retired Persons recommends that people who live alone should contact at least one friend or family member each day.
It's especially important to stay connected with people, as people are retiring and no longer have the opportunity to tap into a ready-made social circle of work colleagues.
2.You are physically active.
People who are physically active and naturally integrated into their lives are more likely to age, says Dr. James Bowers, an associate professor of medicine and practicing geriatrician at Vanderbilt University Medical Center.
This could be gardening, walking, or playing pickleball.
Not only does it keep muscles, joints, and heart healthy.
It can also improve your mood, help fight off chronic diseases, including dementia, diabetes, and heart disease, and increase your life expectancy.
A 2022 study of more than 5,000 older women found that physical activity was associated with a lower risk of death, even for those who were considered unlikely to live long based on genetics.
The study also found that sitting for long periods of time increases the risk of death.
The American Association of Retired Persons recommends exercising for half an hour five days a week, but says any physical activity can help make a difference.
Dr. Bowers emphasizes doing what you love and says: If you don't like it, you won't stick to it.
He recommends exercising with friends to increase responsibility and make it more fun.
The buddy system really works," he said.
3.You follow the Mediterranean diet.
A large number of studies have designated the Mediterranean diet as the standard dietary regime.
It mainly involves vegetables, fruits, whole grains, and healthy fats.
A large number of studies have designated the Mediterranean diet as the standard dietary regime
A study published last year found that switching from a normal Western diet to a Mediterranean diet can help you live longer, and that the sooner you start, the better.
But studies have found that even if you don't start eating a Mediterranean diet until you're 60, you can expect to live an extra eight years.
Adopting this diet at the age of 80 still increases life expectancy by about three years.
4.You participate in meaningful activities.
Studies have shown that people aged 50 and older who have a sense of purpose have better spirits and live longer.
A 2019 study of nearly 7,000 adults published in the Journal of the American Medical Association Online Open found that those with the highest scores on a scale measuring "life purpose" were less likely to die within four years than those with lower scores.
Experts believe that participating in activities that are important to you may reduce your stress levels and reduce inflammation in the body, which has been linked to health problems such as cardiovascular disease.
Dr. Allison said: "When I see older adults living alone living rich and meaningful lives, they are doing things that reflect their values and identity.
Dr. Alison, who is in her 50s, said she recently began to relearn the flute and joined a flute choir in San Francisco.
"All of a sudden, I have to go somewhere new," she said. I have to learn new ** and we know it's important to learn new things as we get older.
I'm meeting new people. I'm working on a community event to serve the community because at the end of the event, we're going to have a free ** meeting. So it puts everything together.
Dr. Allison advises figuring out what's important to you, what you like to do, and then setting aside time in your daily routine.
5.You sleep at least seven hours a night.
Sleep is a very important part of aging, and sleep deprivation increases the probability of diseases such as obesity, diabetes, depression, high blood pressure, and heart disease.
Studies have also pointed to a link between sleep duration and the risk of dementia and even death.
Lack of sleep increases the chances of developing diseases such as obesity, diabetes, depression, high blood pressure, and heart disease
Sleep gives the body time to remove toxins from the brain and repair damaged nerve connections.
Dr. Karen Miller, a neuropsychologist and senior director of the Brain Health and Lifestyle Program at the Pacific Neuroscience Institute in Santa Monica, California, said: "If we don't get enough sleep, we won't get repaired.
Think about all the good antioxidants you get from vegetables and fruits. If you don't get seven hours of sleep, they can't do their job.
6.You have a positive outlook.
Studies have shown that people with a positive mindset tend to live longer and healthier than those with a negative attitude.
Geriatrician John Batsis, an associate professor in the Department of Geriatrics at the University of North Carolina School of Medicine, said: "Age is just a number, but how you feel about it is very important.
I have some people who feel like they're getting old in their 60s. I have other people in their 80s who feel young. Having a positive attitude and having things to look forward to can really promote well-being and quality of life.
Having a positive attitude towards aging has been shown to reduce the risk of dementia and extend your life expectancy by about seven and a half years, retirement counselor Meg Selig, who examines habit change for her book, Silver Spark: Thoughts on Getting Older, Smarter, and Happier, she said.
It is believed that accepting negative ageist stereotypes can become a self-fulfilling prophecy.
Ms. Seliger advises looking for older people in your life that you admire and noticing positive depictions of older people.
7.You do your duty.
Diligent people tend to keep up with doctor's appointments, take their medications on time, and avoid harmful habits like smoking.
A study of nearly 2,000 people found that conscientious people were 22% less likely to develop cognitive impairment.
A further study found that conscientious people had a 35% lower risk of premature death.
Some people may be naturally more diligent than others, but you can help yourself by keeping track of things and setting reminders in your calendar.
8.You're keeping your brain healthy.
A study published in May of this year suggests that cognitive loss may be inevitable in old age.
The study showed that adults between the ages of 58 and 86 took three to five courses over a three-month period, including subjects such as Spanish, drawing and **creation.
By the halfway point of the study, the participants had already boosted their brain power to the level of adults 20-30 years younger.
Dr. Miller said: It's the concept of using it or losing it.
When you learn something new, your memory center lights up like a Christmas light. You're stimulating it, creating a cycle of new information, and this stimulation is like a hippocampal workout.