Being healthy is important no matter what your age. But after 50, it’s normal to start thinking more about what you can do to live a long, healthy and fulfilling life.
While genetics play a role, research shows your habits, behaviors and attitude can make a big difference.
If you don’t already have good habits, your 50s are a great time to commit to making changes, says Meg Selig, a retired counselor who studied habit change for her book, Silver Sparks: Thoughts on Growing Older, Wiser, and Happier.
“It’s important to make a decision and then set some mini goals that you can carry through for the long haul,” she said. “It can’t just be momentary. It has to become part of your lifestyle.”
Aging well is more than just being physically healthy, notes Theresa A. Allison, a geriatrician and professor of medicine at the University of California, San Francisco. Having the support you need and engaging in your community are also important, she says.
“Aging well means living a rich, meaningful life,” she says. “There are people with perfect blood pressure and perfect exercise regimens who are miserable, and there are people living well getting around in their wheelchairs.”
Here, Allison and other experts reveal some clear signs that you are aging well in your 50s – both physically and mentally – along with advice on how to make changes if you’re falling short:
1. You have strong social connections
As you age, your risk of loneliness increases, and maintaining strong relationships becomes increasingly important. One report from the National Academies of Sciences, Engineering and Medicine found that more than one-third of adults 45 and older feel lonely, and a fourth of adults 65-plus are socially isolated.
A May 2023 advisory from the U.S. surgeon general called loneliness a public health crisis, noting that social isolation is associated with a higher risk of heart disease, stroke, diabetes, depression and dementia.
Studies show people with strong social support are happier, healthier and live longer. One review of 148 studies found that people with stronger social relationships increased their survival odds by 50 percent.
“There’s nothing wrong with being an introvert and with liking living alone,” Allison says. “We’re not all extroverts, but we are humans. None of us is an island, and we do need each other in different ways.”
Maintaining social ties is especially important as you transition into retirement, when you no longer have a built-in network of colleagues at your workplace.
Smart advice: If you live alone, reach out to at least one friend or family member every day.
Also, look for ways to connect to others regularly, whether it’s scheduling a weekly coffee date with a friend or joining a local fitness, hobby, professional or service group. If you’re retired, getting a part-time job or a volunteering gig can give you more opportunities to form new friendships.
Research shows intergenerational relationships are particularly beneficial, Allison says. As a geriatrician who is also a music researcher, she notes that community centers and houses of worship often have choirs and other groups that offer an easy way to connect with people of all ages. For more ideas, see 6 Ways Loneliness Can Harm Your Health — And How to Cut Your Risks.
2. Physical activity is part of your lifestyle
Those who tend to age well have identified physical activities that they enjoy and incorporated them into their lives, whether it’s gardening, a walk with a friend or playing pickleball, says James Powers, M.D., an associate professor of medicine and practicing geriatrician at Vanderbilt University Medical Center.
“If you don’t enjoy it, you’re not going to stick to it,” he says.
Physical activity doesn’t just keep your muscles, joints and heart healthy. Recent research shows it can also elevate your mood, help stave off chronic illnesses such as diabetes, dementia and heart disease, and add years to your life.
People who tend to age well have activities that they enjoy, whether it’s gardening, a walk with a friend or playing pickleball.
Peter Llewellyn / Alamy Stock Photo
A 2022 study of more than 5,000 older women published in the Journal of Aging and Physical Activity found that physical activity was linked to a lower mortality risk, even in those who aren’t likely to live long based on their genetics. The study also found that spending more time sitting increases your risk of death.
“We found that even light physical activity such as walking was associated with a lower risk of death,” says study author Aladdin H. Shadyab, who studies aging and longevity at the University of California, San Diego. “It’s never too late to start moving and sit less.”
Smart advice: Aim for 30 minutes of activity about five days a week, but keep in mind that even a few minutes of physical activity can make a difference. If you’re having trouble getting motivated, simply go for a walk, Shadyab suggests. Try to incorporate weight-bearing exercise such as strength training, as well as walking, hiking, climbing stairs, tennis, pickleball and dancing to help keep your bones strong.
To increase accountability and make an activity more fun, Powers suggests scheduling it with a friend.
“The buddy system really works,” he says.
