Healthy Aging Habits: How to Stay Strong, Sharp, and Independent

As more Americans live longer lives, the question of how to age well becomes more important than ever. By 2030, nearly 1 in 5 Americans will be over the age of 65, and the risk of chronic illness increases significantly with age. From osteoporosis and arthritis to heart disease, diabetes, and dementia, many age-related health conditions can be prevented—or managed—with the right lifestyle habits and regular visits to a trusted primary care provider (PCP).

At BASS Medical Group, we’re here to help you or your loved ones thrive throughout the aging process. Below are essential habits to promote healthy, active aging—and how your healthcare provider can support your journey.

1. Prioritize Whole Foods & Proper Hydration

As we age, our digestive systems become more sensitive. A diet rich in fiber, vitamins, and antioxidants supports overall wellness and helps manage conditions like high blood pressure, diabetes, and inflammation.

Choose budget-friendly, nutrient-dense options like:

• Leafy greens (spinach, kale)
• Bananas and apples
• Sweet potatoes and carrots
• Whole grains like oatmeal and brown rice

Don’t forget water—hydration is critical for brain function, digestion, and joint health.

Need help creating a meal plan that supports heart or weight health? Our Bariatric Medicine and Primary Care teams are here to help.

2. Get Moving—Safely

Physical activity helps maintain muscle strength, bone density, mobility, and mood. Even light daily movement can reduce your risk of falls and chronic conditions.

Recommended low-impact exercises for older adults:

• Brisk walking
• Swimming or water aerobics
• Yoga or tai chi
• Gardening or light strength training

‍Tip: Speak with your Primary Care Provider (PCP) before starting a new fitness routine. At BASS Medical Group, we also offer Exercise After Bariatric Surgery guidance to help patients safely reintroduce physical activity.

3. Keep Your Mind Active

Cognitive health is just as important as physical health. Keep your mind sharp by engaging in activities that challenge your thinking and memory.

Try:

• Crossword puzzles or word games
• Learning a new hobby or language
• Reading, writing, or journaling
• Playing music or board games

Consistent mental stimulation can help lower your risk of Alzheimer’s disease and other dementias. Our Geriatrics and Neurology teams can provide additional support for cognitive concerns.

4. Improve Your Sleep Hygiene

Sleep disturbances are common in older adults, with many experiencing insomnia, fragmented sleep, or early waking. Chronic poor sleep can impact mental clarity, immune health, and emotional well-being.

Tips for better sleep:

• Stick to a consistent bedtime
• Avoid naps after 3 p.m.
• Create a relaxing routine before bed
• Limit screen time an hour before sleep

Still struggling to rest? Talk to a PCP or Sleep Medicine specialist at BASS Medical Group to rule out conditions like sleep apnea.

5. Stay Connected to Others

Loneliness and isolation are linked to increased health risks, including depression and cognitive decline. Make time for family, friends, and community.

How to stay connected socially:

• Call or visit loved ones regularly
• Join a local class or volunteer program
• Use video chats or social media to stay in touch

Social engagement can boost your mood and give you purpose—both critical to healthy aging.

Your Partner in Aging Well

Aging doesn’t mean slowing down—it means being more intentional about your health. Whether you're managing existing conditions or aiming to stay ahead of them, the Primary Care Providers at BASS Medical Group are here to help you build a customized wellness plan.

‍Services we offer:

• Annual physicals & screenings
• Chronic condition management (e.g., diabetes, high blood pressure)
• Fall prevention & bone health
• Personalized nutrition & exercise support

Schedule your appointment with a BASS Medical Group PCP or specialist today and take the next step toward successful aging.