Healthy aging and longevity Archive

An exercise routine that targets muscles in the legs and buttocks can help build the strength and stability that are essential for daily functioning. Lunges are an excellent exercise for this. Older adults can do them safely if they have sufficient leg strength to do the exercise correctly. For those who lack the necessary strength, modified versions can be done until it's possible to gradually work up to doing the full lunge. Once that is mastered, more advanced versions include the side lunge and walking lunge. Holding weights can increase the challenge.

Waking up in the middle of the night happens to women more often after age 55 due to many factors. These include diminished hormones and circadian rhythm changes. Stress, bladder changes, medications, chronic pain, and alcohol and caffeine use can also contribute. People can break the cycle of nighttime wake-ups by practicing good sleep hygiene, addressing medical issues, trying mind-body techniques such as deep breathing or meditation, and limiting caffeine, alcohol, and heavy evening meals.

Approximately 50% of people who begin an exercise program quit within the first six months, according to some estimates. Declining motivation is usually the main reason, but there are ways that people can approach their fitness to help them stay focused and committed. These include recognizing the value of staying healthy, enlisting a workout buddy, adopting specific exercises to reach individual goals, matching workouts to their personality, and finding inspirational figures.

Women live longer than men. However, that longevity gap in the United States has increased to 5.8 years, the largest gap since 1996, according to a 2024 study. Why the widening gap? Researchers believe that in many cases, women are better than men at addressing certain health needs that contribute to longer lives, such as losing excess weight, quitting smoking, getting regular skin check-ups, and not ignoring mental health issues.

Habits that promote cardiovascular health are linked to benefits in nearly every organ system and improved function throughout the body, according to a 2025 review of 483 studies.

A 2025 review found the people who walked 7,000 steps per day had a 25% lower of cardiovascular disease and a 47% lower risk of death from all causes compared to people who walked only 2,000 steps per day.

In a 2025 study, middle-aged and older people who could do the sit-to-rise test without support were less likely to die (especially of cardiovascular disease) within the following decade. The test is a good way to assess strength, flexibility, and balance-all of which are all vital for helping people to stay active and functioning well as they grow older.

A 2025 study suggests that women who eat more high-quality carbohydrates-which include whole grains, fruits, vegetables, and legumes-in their 40s and 50s are more likely to age healthfully.

The sitting-rising test gauges how easily people can rise to their feet from sitting on the floor, using as little support as possible. A 2025 study suggested the test may help predict someone's longevity. People who scored the lowest were nearly four times more likely to die of natural causes and six times more likely to die of cardiovascular causes than participants who scored a perfect 10 on the test. The movement requires strength, coordination, balance, and flexibility. These components of fitness tend to drop off more precipitously in women as we age.

Colon cleanses are marketed to help detoxify the body, boost weight loss and immune function, and increase energy. But the colon removes toxins on its own. Colon cleanses also pose multiple health risks.