Getting older brings with it an abundance of new physical, emotional and mental challenges. Later life can be a time of rest, relaxation and retirement, and a time to enjoy life with one’s spouse, children and grandchildren. It can also be a time to embark on a new adventure, whether it is travel, a new hobby or a fun job.

Aging can also bring with it a lot of anxiety, often because of issues of health and well-being, but also because of significant social and emotional changes, such as the loss of loved ones, isolation after retirement, or boredom and loneliness. The unexpected nature of the aging process often makes people feel nervous and scared. Normal activities like eating, sleeping and exercise may become more difficult or just different as it becomes necessary to adjust your routines for health reasons. New events and big changes in your life may lead to depression, anxiety or loneliness.

The aging process doesn’t have to leave you feeling overwhelmed. The wealth of information and resources available today make it possible for people to manage many aspects of the aging process. Taking care of your body, mind and spirit can help you feel more comfortable as you greet the changes that come with aging. Being informed about matters of nutrition and exercise can make a significant difference in how you feel. Additionally, getting a proper amount of rest and making sure you stay active mentally will markedly increase your ability to enjoy yourself and your golden years.

Most important to aging successfully is your attitude and your willingness to stay active and involved socially. Social connections, whether they come from friends, family, a church community, or a job can help fill your life with love, companionship and meaning. The importance of social involvement and leading an active and involved life cannot be overstated. The connections between healthy living and healthy aging are there, but your ability to enjoy the aging process will depend on your willingness to engage and be active. Being engaged body, mind and spirit will enable you to weather emotional and physical challenges and, more importantly, enjoy yourself. Don’t assume that because you are getting older, you need to sit on the sidelines – get involved and stay involved.

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Aging is a natural process which should be accepted with grace. One generally associates aging with accompanying health deterioration and problems. However, this all depends upon the personal lifestyle of a person as one can easily age with health and grace by keeping the well being of one’s body, mind and spirit intact. Given below are some tips or steps which would help you to age in a positive way without any fear of the dark shadows of health ailments.

1. Attitude

The number one way you can improve the aging process is to take charge of your attitude. Your sense of hope, humor and confidence will determine the tone of your experience. You might be reading this thinking that having a good attitude is easier said than done. That would be true, but it is also true that your attitude is one thing you have full control over.

2. Friends and Social Involvement

Protecting and nurturing your emotional well being is as important, if not more important, than taking care of your physical body. Contact with others, whether it be at work, church activities, or family get-togethers, will feed your spirit and can provide purpose and meaning in your life. Further, social involvement can help combat loneliness and depression and keep you active physically. Helpguide’s sections on Grandparenting and Volunteer and Intergenerational Programs are just a few good places to start to find ideas on how to make friends and meet new people.

3. Civic/Community Involvement

Sharing your interests and passions with others will also help you keep your connection to the community strong, expose you to new people (of different ages), provide meaning and purpose, and challenge you mentally. Oftentimes, when you are busy thinking about others, it is much easier to put your own problems in perspective or forget about them altogether. Being involved with a cause that is important to you will also provide a constant reminder that you have a lot to offer. Seniors who are active, engaged and confident about their abilities generally feel better and live longer.

4. Nutrition

The importance of a balanced and healthy diet to healthy aging cannot be overstated. Eating well can make you feel and look better, help your body run more smoothly, ward off colds and sickness, and contribute to lowering blood pressure and cholesterol levels (which in turn help protect you against heart disease and stroke). On the most basic level, your eating habits should reflect a desire to give your body the fuel it needs to run efficiently. Fruit, vegetables, protein, complex carbohydrates, and healthy fats should make up your meals. Shedding any extra weight is especially important as you get older, a result which should be achieved with a sensible, balanced diet and regular exercise. Changes to your diet should reflect the changing needs of your body as an older person. Your doctor should be able to help you identify how your nutritional needs are different and how you can account for them.

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5. Exercise

Regular exercise is another cornerstone of healthy living as you age. As your body slows down, you might be tempted to skip the exercise because it is harder to do and you feel challenged physically. This is the wrong thing to do. The most important thing to remember about exercise as you get older is that it does not need to be strenuous, it just needs to be consistent. Regular physical activity will help your body function more effectively in many ways. It helps with weight loss and maintenance, combats anxiety and depression, keeps bones, muscles and joints working properly, relieves symptoms of arthritis and reduces the risk of heart disease, high blood pressure, diabetes and some types of cancer. As you age, you might need to change the types of exercise you do, but anything that gets you moving is good. Walking, housework, gardening and even babysitting the grandchildren can count as exercise. Finding a way to build regular physical activity into your daily routine will yield great results. More information about the benefits of eating well and exercise can be found in Helpguide’s Healthy Eating and Senior Fitness sections.

6. Healthy Habits

Smoking and drinking are two big habits that can affect your health and the way you feel. Smoking, in particular, is one habit to quit if you haven’t already because it greatly increases the risk of heart disease and cancer. Alcohol can be fine in moderation, but it also can contribute to sleep problems and suppress your appetite, preventing you from eating well. As you age, it is important to think about your lifestyle and identify habits which are helpful and harmful. Making a conscious effort to change the harmful habits will make your aging process more enjoyable.

7. Sleep

Achieving quality sleep becomes more difficult for many people as they get older. On average, people aged 50 to 85 sleep about 6 hours per day. Over 50% of men and women over age 65 complain of at least one chronic sleep problem. Many people accept sleep difficulties as a fact of aging. It is true that as we get older, our sleep patterns change, but it is equally true that good restorative sleep is essential to our physical health and emotional well-being. Possible causes of poor nighttime sleep for older people abound. Sleeping poorly might be the cause of big changes in life, health issues, medication, stress or anxiety. Getting a good night’s rest becomes more difficult and can require you to be more conscious of your sleep environment and your sleep routine.

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8. Mental Activity

Stimulating your mental faculties can significantly improve the aging process. Trying to keep active mentally can help you improve your memory and combat boredom. Simple and fun things like games and puzzles, reading or taking a new route to the store are easy ways to keep your mind active and engaged. Helpguide’s sections on Online Games and Improving Your Memory can help you with ideas on how to exercise your mind.

The process of healthy aging starts with being informed and staying active. Help guide’s excellent resources on the issues of nutrition, exercise, health and entertainment will help you make a start.

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New studies suggest regular exercise may help you live longer and healthier.

You’ve heard it before: regular exercise—nothing more strenuous than a brisk half-hour walk most days of the week—offers potent protection against heart disease. But if that bit of information hasn’t motivated you to move more, perhaps the promise of living to be a robust 100 will. New research shows that exercise:

1. Buys you time. Data from the Framingham Heart Study, a 40-year study of 5,209 people, suggest that people walking 30 minutes a day for five days a week (or an equivalent amount of other exercise) add about a year and a half to their lives. Those who push themselves a little harder—running instead of walking, for example—add three and a half years on average.

2. Keeps you sharp. A slew of studies suggest that regular physical activity can help maintain memory and other aspects of brainpower. A 2007 study out of Texas Tech University showed that exercise boosts a key neurochemical that allows brain cells to communicate. At Oregon Health & Science University, researchers studying a group of people in their late eighties found that those who remained active were two to five times more likely to avoid memory loss and other cognitive deficits.

3. Preserves agility. Findings from the Rush Memory and Aging Project at Chicago’s Rush University Medical Center recently showed that exercise puts the brakes on the decline in motor function associated with age. That may be one reason, along with maintaining strength, that physical activity helps prevent falls, one of the leading causes of health problems for older people.

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We know what you’re thinking: “Here it comes, the lecture on exercise.” Trust us, nothing could be farther from the truth. The fact is, while exercise and diet should be a part of every cholesterol management plan, sometimes they’re just not enough to keep your cholesterol in check. How’s that for honesty?

Well, the rest of the honest truth is that exercise is still an important part of any plan to lower cholesterol. But guess what? You don’t have to start training for a marathon, or bike 100 miles every weekend, or spend all your free time at the gym. Unless you want to.

Just 30 Minutes a Day

First talk to your doctor before beginning any exercise program. Then set aside 30 minutes a day, on most days of the week, to get in some sort of activity.

Just think of the benefits. Did you know that staying active helps prevent and control high blood pressure? It also helps keep cholesterol levels healthy, and can help prevent and control diabetes. Plus, exercising regularly is a great way to help lose those unwanted pounds.

If it sounds like a challenge, well, maybe it is. But since you’ve already chosen this time to start managing your cholesterol, we’re willing to bet that 30 minutes of exercise is something you can tackle. Besides, we’re here to help you stay motivated, informed, and encouraged.

Divide and Conquer

Don’t think you have 30 minutes to spare? That’s ok. Start slowly. You can actually divide that 30 minutes into three 10-minute sessions. You can also think of your exercise time as your time. The one part of the day when it’s ok to focus on yourself.

In this section you’ll find all sorts of tips, advice, and support on everything from losing weight to staying motivated to exercise suggestions. You’ll also find that regular exercise, whether it’s walking around the block, playing with the kids or grandkids, or dancing to your favorite music, may do more than just help manage your cholesterol levels, it may also boost your self esteem.

By reading this you’ve already taken the first step toward becoming more active. Now it’s time to get out there and have fun.

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