Healthy Aging Tips: What to Focus on in Your 40s, 50s, 60s, 70s and Beyond

Healthy aging is shaped by choices you make each decade of your life. Balanced nutrition, the right screenings, any fitness activity and support from a trusted healthcare team help you live your best life.

In Your 40s: Build Healthy Habits

Your 40s are a great time to create healthy habits that can last a lifetime.

• Avoid alcohol and tobacco use.
• Eat a balanced diet with plenty of fruit, vegetables and whole foods. Cut back on processed foods.
• Move your body every day, even if it’s just a 20-minute walk, stretch or other light activity.
• Stay up to date on recommended screenings and vaccinations.
• Keep track of your blood pressure, cholesterol and risk for heart disease and diabetes.
• Make sleep a priority.
• Talk to your primary care provider about your health and wellness goals. 

Screenings

• Breast cancer screenings, or mammograms, can start as early as age 40 and are recommended yearly starting by age 45.
• Cervical cancer screenings, or Pap tests, start at age 21-29 and are recommended every 3 years.
• Colorectal cancer screenings for average-risk adults begin at 45.
• Prostate cancer screenings, known as PSA testing, start at 40 for high-risk men and are recommended by age 45.
• Skin cancer screenings can start between the ages of 18 and 30 depending on risk factors. See a doctor right away if you notice a new, growing or changing spot or a sore that doesn't heal.

“Start building a long-term relationship with a provider in your 40s,” advises Himika Dalia, MD, a geriatrician at MetroHealth. “Healthy aging is a lifelong investment, and it’s never too early to start.” 

In Your 50s: Protect Your Health and Strength

As you get older, keeping your muscles strong and preventing disease becomes even more important.

• Do strength-training exercises to help keep your bones and muscles strong.
• Stay active every day by walking, biking or other forms of exercise that get your heart pumping. Practice balance exercises, such as heel-to-toe walking or Tai Chi, to help prevent falls.
• Visit your doctor each year to talk about disease prevention and any health changes, such as menopause symptoms.

Screenings: In addition to breast cancer, cervical cancer, colon cancer, prostate cancer and skin cancer screenings:

• Lung cancer screening starts annually at age 50 for adults who have a 20 pack-year smoking history or who currently smoke, or quit within the past 15 years. 

“Muscle is an investment, and movement is medicine,” Dr. Dalia says. The good news: it’s never too late to start a fitness routine.

In Your 60s: Keep Your Health and Independence

Your 60s are a good time to focus on keeping your body and mind strong.

• Ask your provider how often you should come in for wellness visits.
• Stay socially connected through family, friends, community groups and hobbies.
• Eat enough protein and fiber to support your health.
• Have your vision and hearing checked on a regular basis. A social worker can recommend resources, such as transportation help, if you need it.
• Tell your doctor about any new aches or pains. Don’t assume pain is a normal part of aging.
• Make sure you understand your medications and how to take them safely. A MetroHealth pharmacist can review them with you. 

Screenings: In addition to breast cancer, cervical cancer, colon cancer, lung cancer, prostate cancer and skin cancer screenings:

• Osteoporosis screenings, also knows as bone density scans (DEXA) are recommended for women aged 65 and older or earlier for those with increased risk factors.

“Ask yourself: What’s important to me? Is it memory, sleep, balance?” Dr. Dalia advises. “Bring it up with your provider. There are many resources available through MetroHealth and local communities to help you keep your independence.”

In Your 70s & Beyond: Focus on What Matters Most

As you age, It’s important to stay active, engaged and connected.

• Keep up with preventive care to help avoid health problems.
• Practice grip strength and balance exercises to stay independent.
• Try a new activity, such as chair yoga, water exercise or a fitness class at your local recreation center.
• Talk to your provider if you notice memory changes or concerns about your thinking.
• Stay involved with family, friends, volunteer tasks, faith activities or other meaningful pursuits.
• Talk with your provider if you have new physical challenges, so they can help you stay active safely.
• Visit the local library or join a book club for social connections and to stimulate your brain.

Screenings: Prostate cancer screenings typically stop at age 70. Other screenings, like mammograms and colon cancer screenings stop by age 75.

“My No. 1 advice for people of all ages is to talk with your primary care provider about how you’re feeling. Don’t assume that every change is simply part of getting older,” Dr. Dalia says.

Your Questions Answered

Q. Can listening to music affect my health?

A. Yes. Music can help lower stress, improve your mood and even support better sleep. Some studies suggest music also can ease pain and improve heart health. Just be sure to listen at a safe volume to protect your hearing.

Q. Why do I feel tired all the time?

A. Feeling tired is common, but it should not be ignored. Ongoing fatigue can be a sign of a sleep problem, such as sleep apnea, or an underlying health condition like high blood pressure or diabetes. Talk with your provider if you feel tired often.

Q. Will I need more or less sleep as I get older?

A. Most adults need about seven to eight hours of sleep each night, regardless of age. To improve sleep, avoid screen time before bed and use white noise if it helps. Try to keep a regular sleep schedule. Naps can help, but too much daytime sleep may make it harder to sleep at night. 

“The goal is to get enough sleep that you don’t feel tired during the day,” says Dr. Dalia. “If a nap helps you feel refreshed, that’s OK. Sleep is like medicine.”