Practices like skin care, regular exercise, eating nutritious foods, and spending time on hobbies and friends can support your physical and mental health as you age.

You can’t stand in a checkout line without seeing at least a few magazine headlines about how to look and feel younger.

Aging gracefully isn’t about trying to look like a 20-something. It’s about living your best life and having the physical and mental health to enjoy it.

Read on to find out what to do and what not to do on your quest to age happily.

Use these tips to help you age gracefully from the inside out.

Your skin is your body’s largest organ. If you treat it with care, it can better protect your body from the elements, regulate your body temperature, and provide sensation. Skin damage, especially from the sun, is often associated with wrinkles or discoloration.

To keep it looking and functioning at its best:

  • Wear sunscreen and protective clothing when outside.
  • Get yearly skin cancer screenings.
  • Stick to gentle products in your skin care routine.
  • Stay hydrated.

Regular exercise significantly lowers your risk of diseases, such as type 2 diabetes, heart disease, and cancer, and helps you retain your mobility longer. Exercise also helps lower stress and improves sleep, skin, bone health, and mood.

The Department of Health & Human Services recommends that adults do:

  • 2.5 to 5 hours per week of moderate-intensity exercise, 1.25 to 2.5 hours per week of vigorous-intensity aerobic exercise (cardiovascular exercise), or a combination of the two
  • muscle strengthening activities of moderate intensity or greater, that involve all major muscle groups, two or more days per week

Exercise doesn’t require a gym membership. Some examples of aerobic exercise can be done at home or in your community and may include:

  • walking or jogging
  • swimming
  • dancing
  • cycling

Muscle- and bone-strengthening exercises can be performed using weights or resistance bands.

Older adults should also focus on activities that include balance training, aerobic exercise, and muscle-strengthening exercises.

Nutritious foods are the way to go when it comes to aging gracefully. The Dietary Guidelines for Americans recommends that you eat:

  • fruits and vegetables, either fresh, frozen, or canned
  • lean protein, such as fish and beans
  • at least three ounces of whole grain cereals, breads, rice, or pasta every day
  • three servings of low fat or fat-free dairy, such as milk, yogurt, or cheese, that are fortified with vitamin D
  • healthy fats

They recommend avoiding solid fats for cooking and use healthy cooking oils instead.

They also recommend focusing on adding nutrient-dense foods to your diet and avoiding foods that are:

  • highly processed, like commercially packaged meals or baked goods
  • made with refined sugars, which are common in processed foods
  • high in sodium, which can increase blood pressure
  • high in calories but low in fiber and protein, which may lead to unintentional weight gain

Managing your stress levels and mental health can help you live and age well.

To support your mood and well being:

  • Spend time with friends and loved ones: Meaningful relationships and a strong social network improve mental and physical well-being and longevity. Don’t forget your furry loved ones, as having a pet has been linked to lower stress and blood pressure, reduced loneliness, and better moods.
  • Accept your age: A 2023 review of research suggests that people who maintain a positive attitude about aging live longer and have an improved quality of life. Aging is inevitable, and viewing it in a neutral or positive light can improve your physical health and functioning, psychological health, mental health, and general well-being.
  • Do things you enjoy: Taking the time to engage in activities you enjoy can help fuel happiness. Some options to get you started include: spending time in nature, pursuing a new hobby or rekindling an old one, or volunteering.
  • Monitor your mental health: If you experience symptoms of depression, such as feelings of hopelessness, persistant low mood, or having a hard time staying motivated or focused to take care of yourself, talk with a healthcare professional.

A 2019 review of multiple studies has linked a sedentary life to an increased risk of chronic illness and early death.

Some options to stay active include:

  • going on moderate-intensity walks and hikes
  • taking vacations, visiting museums, or attending festivals or market events
  • participating in group exercise classes
  • doing exercise videos at home
  • gardening

Stress can have negative effects on your body and mental health with effects that can include anxiety, depression, and an increased risk of cardiovascular disease.

Proven ways to relieve stress include:

  • using relaxation techniques, such as meditation, breathing exercises, and yoga
  • exercising
  • getting enough sleep
  • talking with a friend

Tobacco and alcohol can both have negative effects on the body, including:

  • an increased risk of cancer, cardiovascular disease, and other chronic health conditions
  • increased risk of premature death
  • skin damage, such as wrinkles

If you use alcohol or tobacco, stopping or limiting use of these products can reduce these risks and support your overall health.

Quitting smoking isn’t easy, but there are resources available to help you quit, if you smoke. You can speak with a doctor about how to quit.

As for alcohol, moderate drinking compared with excessive drinking, reduces many health risks associated with it. The Centers for Disease Control and Prevention (CDC) define moderate drinking as one drink or less in a day for females and two drinks or less in a day for males.

However, the CDC notes that moderate alcohol use still has risks compared to not drinking at all. Drinking less is better for your health than drinking more.

Getting enough quality sleep is important for your physical and mental health.

How much sleep you need can depend on your age. Adults over 18 should aim for 7 to 8 hours of sleep every night.

Getting enough sleep has been proven to:

Finding new and meaningful hobbies can help you maintain a sense of purpose and keep you engaged throughout the course of your life.

People who engage in hobbies, leisure, and social activities may be happier, experience less depression, and live longer.

Other social activities to consider may include:

  • book club
  • writing group
  • dance class
  • art class
  • community outreach program
  • volunteer work
  • church groups
  • taking care of a pet

Mindfulness is about acceptance and living in the moment by focusing on the present. Practicing mindfulness has many potential health benefits that can help you age better, including:

  • improved focus
  • better memory
  • lower stress
  • improved emotional reaction
  • relationship satisfaction
  • increased immune functioning
  • reduced risk of dementia

To practice mindfulness, try:

  • meditation
  • yoga
  • tai chi
  • coloring

Drinking enough water helps keep you regular and improves your energy levels and brain function.

  • your thirst
  • your activity level
  • how often you urinate and move your bowels
  • how much you sweat
  • your sex

Some experts recommend drinking between 6 to 8 glasses of water per day.

Another method is to drink enough water so than your urine is light yellow to clear. However, note that some medications can change the color of your urine, so this method may not work for everyone.

Speak to a doctor if you have questions or concerns about your water intake.

Not taking care of your teeth not only ages your smile but also puts you at risk for gum disease, which has been linked to heart disease, stroke, and bacterial pneumonia.

Along with proper oral care, it’s important to see a dentist regularly. In addition to providing dental cleanings, routine dental appointments also include screenings for oral cancer.

The American Dental Association recommends brushing twice a day and flossing once a day.

Having regular appointments with a primary care doctor may help prevent health issues or detect problems early. It can also help ensure you get the necessary tests and screenings for your age and health history. These may include:

  • Colon and rectal cancer screening: beginning at age 45 (or earlier if you have an increased risk)
  • Breast cancer screening: yearly, beginning at age 40; yearly or biyearly, beginning at age 55
  • Cervical cancer screening: yearly, beginning at age 25 and until age 65
  • Lung cancer screening: yearly, beginning at ages 50 to 80, for people who smoke or used to smoke and have a 20-pack-year history of smoking (the equivalent of smoking a pack daily for one year)
  • Prostate cancer: beginning at age 50, if recommended, or 45 (if you have a family history or are African American)

How often your doctor may recommend regular checkups can depend on factors such as:

  • your age
  • overall health
  • family history
  • existing health conditions

Let your doctor know anytime you experience concerning symptoms.

Though aging is inevitable, some people find it difficult to cope with the changes that come with it.

If you’re worried about your health or having trouble feeling positive about aging, it’s important to reach out for help.

Talk with someone you trust, such as a family member or close friend. Professional help is also available through a doctor or a counselor.

Aging gracefully is more about being healthy and happy than keeping wrinkles at bay.

Maintain a healthy lifestyle, surround yourself with people you love, and do things that bring you joy.

It’s natural to worry about the challenges that aging can bring, so don’t hesitate to speak to someone about your concerns.