TIME magazine reporter Angela Haupt reminds health-conscious readers that adopting new habits, or making small improvements to the ones we already have, can meaningfully boost our well-being at any age.
In a discussion about health and wellness–related New Year’s resolutions, Haupt spoke with Nathan LeBrasseur, director of the Mayo Clinic’s Robert and Arlene Kogod Center on Aging. LeBrasseur emphasizes the importance of setting specific, measurable goals for healthy aging, with a focus on physical activity, nutrition, sleep, and social connection. He also encourages easing into changes gradually, building on small successes rather than trying to do too much at once.
Thinking about your trajectory of aging and how you can influence it, starting as early as possible, can make a difference in your year ahead regardless of your age. Yes, your genes matter, but for the majority of us, genetics will explain about 20% of our aging.
I’m going to do X, Y, or Z three days a week for 30 minutes. It’s much easier to build on success than setbacks. You can go, ‘Hey, I had a really good week this week. I made it to the gym three days.’ As opposed to, ‘I went so hard, I can’t imagine going back.’
– Nathan LeBrasseur, director of Mayo Clinic’s Robert and Arlene Kogod Center on Aging in TIME Magazine
TIME Magazine asked experts which New Year’s resolutions they recommend for successful aging, and why. Below is a condensed summary of nine resolutions they recommend that can help you age better:
- Begin each day by listing what you’re grateful for: according to Dr. Alan Rozanski, a cardiologist at the Icahn School of Medicine at Mount Sinai, cultivating optimism is a beneficial longevity practice. Starting each day by listing each day 10 things things you’re grateful for can help foster optimism, as suggested by Dr. Kerry Burnight, an author and a gerontologist.
- If you’re new to exercise, start with five minutes a day: Rozanski advocates for “micro-steps” to build new habits, starting with just 5 minutes of daily physical activity. This approach fosters consistency and a positive cycle of increasing activity levels. “People don’t always believe in the power of the first step and that it will lead to the promised land,” he says. “But the reason why that’s so important is that the key to success and resolutions is consistency.”
- Do resistance training three times a week: Dr. Gabrielle Lyon, an author, emphasizes the importance of maintaining muscle mass for longevity, coining the term “musclespan” to describe the length of time someone lives with healthy muscles. She recommends resistance training three days a week, aiming for 15 reps of challenging activities like push-ups, planks, and squats. “It doesn’t have to be complicated, and it doesn’t have to be technically difficult,” she says. “One of the things I like to think about is lowering the barrier to entry, meaning if someone knows strength is important, what could they do even if they start at home?”
- Cut down on processed food and meat: A healthy Mediterranean diet is linked to a lower risk of premature death. Instead of drastically changing your diet, gradually reduce processed food and meat consumption, suggests Dr. George Hennawi, executive director of geriatrics and senior services for MedStar Health, and founder of the hospital’s Center for Successful Aging.
- Adopt a consistent schedule: Centenarians maintain consistent daily routines, including sleep schedules, says Dr. Shad Marvasti, executive director of the Integrative Health and Lifestyle Medicine Institute at HonorHealth in Arizona. To build a sleep routine, aim for 7-8 hours of sleep, get sunlight exposure in the morning, and dim lights 2.5 hours before bed.
- Find your purpose: Research suggests having a sense of purpose can help ward off cognitive impairment and dementia. Dr. Hennawi and his wife found their purpose in giving back to their community through volunteering. “Set two or three targets and try them out,” Dr. Hennawi says. “If one of them works, choose that one and build on it.”
- Reach out to a friend once a week: Dr. Burnight highlights the importance of strong social connections which important for longevity and well-being. It is recommended to proactively maintain and strengthen these bonds by reaching out to friends regularly, at least once a week. Dr. Marvasti notes the negative impact of social isolation, citing his father’s decline after his mother’s passing.
- Try one new thing a month: Novelty is beneficial for brain health and can reduce the risk of cognitive decline. Dr. Burnight highlights the importance of challenging yourself monthly to try something new and out of your comfort zone. “We have to continue to grow and do something that’s out of our comfort zone. Look for something you’re curious about, and that you can think about and talk about—something that will help you grow and continue to develop as a human, because we need that.”
- Change your mindset: Research shows that positive attitudes about aging can increase lifespan and improve health. Challenging negative thoughts about aging and embracing experience can lead to a more fulfilling life. “If you believe that everything gets worse, then you stop doing things and you stop engaging, and when you do that, then you’re not keeping your mind or your body sharp,” says Dr. Burnight. “What you think about aging actually is a matter of life and death.”
In conclusion, as Dr. Burnight emphasizes anti-aging messaging in modern culture leads to negative self-perception about aging. Instead of viewing aging as negative, embrace it as a source of experience and wisdom.
Particularly for men, as we get older, we have less social connections, which is why men who are widows do worse in later life—they’re more isolated and more lonely . He’s seen that play out in his own life: After his mother passed away nearly a decade ago, his dad steadily declined—in part because of a lack of social connections. It’s not a good recipe for longevity. You want to take time to invest in close friends. It’s not a waste of time, and it’s not taking away from your goals. It’s actually something that’s making you healthier and happier in life.
– Dr. Shad Marvasti in TIMES Magazine
Acknowledgement: This summary was generated using AI writing tools as part of my experimental learning process. For more detail, check out the original articles listed below.