Creaky joints, a sore back, difficulty balancing or taking the stairs – these are some of things we’re told to expect as we get older. But it doesn’t have to be that way.

As we age, it’s normal to have changes in your body, brain and energy level, but bigger problems that can develop over time, like frailty and declining health, don’t have to be part of your experience.

One in four Canadians over age 65 live with frailty, which makes it hard to perform daily tasks and bounce back from illness, stress or injury. By age 80, that number climbs to one in two. That’s why it’s key to find healthy habits that you enjoy that can help you feel good and stay active, so you can continue to live independently in your later years.

Shake a leg
After age 30, we lose 3 to 8% of our muscle mass each decade, and more rapidly after age 60. Adding resistance training two or three times a week can help your body maintain and build muscle. See movement as a reason to connect with others: start walking with a friend, join a group fitness class, take an aqua fit class at your local pool, try Nordic walking (the sticks give extra stability and make it a whole-body workout), chair yoga or pickleball. Picking an activity you like means you’re more likely to stick with it long term.

Find your balance
Balance is what enables you to move confidently in the world. Taking steps to improve your core strength and posture can boost your balance and prevent falls. Fun fact: being able to stand on one leg for more than a few seconds can show how well you’re aging. Doing simple standing exercises on one leg can help you build strength, improve your balance and even boost your brain health. Try doing a simple tree pose or just stand on one leg for a minute or two each day – maybe while brushing your teeth or making breakfast. If that’s too easy, try it with your eyes closed.

Eat for your age
As you age, how you nourish your body can affect its ability to build and repair tissues and fight illnesses. What you eat can even help prevent dementia and keep your brain working well into old age. For brain health, some people follow the MIND diet, which promotes eating leafy green vegetables, berries, nuts, whole grains, olive oil, fish, beans and poultry. Make sure you get enough protein (aim for 1 to 1.5 grams per kilogram of body weight) from complete sources like chicken, turkey, fish, eggs and dairy products like yogurt and cottage cheese – all of which provide the essential amino acids your body needs.

Connect with others
Loneliness can hit at any age, but it’s particularly hard when you’re older and have a small social circle. Being lonely as an older adult can affect the health of your brain, increasing your risk for depression, anxiety and cognitive decline. Think about activities that you enjoy – crafts, hobbies, other interests – and try to connect with people from local community groups, at your local library and other places. Chat with the people you meet as you go about your day. Even saying “hi” as you cross paths with someone can give you a boost and might give someone else a boost, too.

Test your hearing
When you can hear properly, it’s more fun to socialize and be around other people. Hearing loss is also one of the biggest risk factors for dementia. So make a point of getting tested for hearing loss and treat any issues early (wear those hearing aids!) to help keep cognitive decline at bay.

Roll up your sleeve
Making sure your immunizations are up to date is an easy way to stay healthy and fend off illnesses like the flu, COVID-19, RSV and shingles. Not being sick from seasonal illnesses can give you a leg up and help you manage any chronic conditions you’re may already dealing with, like diabetes or heart disease. Immunization can help prevent you from contracting communicable diseases with potentially deadly side-effects, and if you do get sick, they can keep you from becoming more frail as a result of the infection.

Remember: No matter what habits you’d like to start, it’s always helpful to chat with your family doctor or other healthcare provider first before making a big change. They know you best and can make sure you’re making the best move for your unique situation.

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