Healthy Aging: Nutrition and Exercise Tips for Seniors

Aging is a natural part of life — but how we age is up to us. Whether you're in your 60s, 70s, or beyond, healthy aging means making smart lifestyle choices—starting with what you eat and how you move.

Let’s dive into the essentials of nutrition and exercise that help you stay strong, energetic, and mentally sharp—every day.

Eat Well to Age Well: Nutrition Tips That Matter

1. Go for Colorful, Whole Foods

Nutritionist Juliette Kellow, RD, says, “A colorful plate is a nutritious plate.” Think fruits, vegetables, whole grains, lean proteins, and healthy fats. These give your body antioxidants, vitamins, and fiber to support immunity and reduce inflammation.

Try This:

Add spinach or kale to smoothies
Snack on berries and almonds
Choose brown rice or quinoa over white rice

2. Focus on Bone Health

The National Institute on Aging recommends that seniors aim for 1,200 mg of calcium and 600–800 IU of vitamin D daily to protect bones and reduce the risk of osteoporosis.

Good sources include:

Dairy or fortified plant-based milk
Leafy greens like bok choy and broccoli
Fatty fish like salmon and sardines

3. Hydrate, Hydrate, Hydrate

Older adults are more vulnerable to dehydration. Don’t wait until you're thirsty—aim for 6–8 glasses of water daily, and more if you’re active.

Move Your Body: Exercise Tips for Seniors

1. Balance Is Key

“Physical activity is one of the most powerful tools we have to reduce the risk of chronic disease, maintain independence, and boost mental clarity,” says Dr. Kathryn H. Jacobsen, professor of global health.

The CDC recommends at least 150 minutes of moderate-intensity aerobic activity each week for adults 65 and older.

2. Try These Senior-Friendly Exercises:

Walking: Low-impact and great for heart health
Strength training: Use light weights or resistance bands
Tai Chi/Yoga: Improves balance, flexibility, and mental calm
Swimming or water aerobics: Easy on the joints, great for endurance

3. Don’t Forget Flexibility and Balance

Daily stretches and balance exercises—like heel-to-toe walking or standing on one leg—help improve mobility and reduce the risk of falls.

Healthy Body, Healthy Mind

A recent study in Frontiers in Aging Neuroscience found that seniors who combine a balanced diet with physical activity have significantly lower risks of cognitive decline. The brain-body connection is powerful—and you can tap into it every day.

Final Thoughts: Small Steps, Big Results

Aging doesn’t mean slowing down—it means doing things smarter. Every nourishing meal, every stretch, and every walk counts toward a longer, more vibrant life.

Bonus Tip: Want guidance tailored to your needs? Consult a registered dietitian or physical therapist who specializes in senior health.

Your best years can still be ahead—strong, independent, and full of energy.