Healthy Aging Starts in Your Twenties
In this article
1. What Does "Healthy Aging" Really Mean?
When most people think about aging, they focus on longevity and life expectancy. But healthy aging is less about the number of candles on your birthday cake and more about maintaining quality of life.
Healthy aging means having the strength, mobility, mental clarity and meaningful relationships that allow you to remain independent and enjoy life as you grow older.
2. When Should You Start Thinking About Healthy Aging?
Many people assume healthy aging becomes important in their 60s or 70s.
According to Laura Murray, MD, an internal medicine physician and medical director with Cone Health, the process starts much earlier.
The healthy habits that support mobility, heart health and overall well-being are most effective when established in your 20s, 30s and 40s. While it's never too late to make positive changes, starting earlier can have a greater long-term impact.
3. What's the Most Important Habit for Healthy Aging?
If there's one habit Dr. Murray recommends above all others, it's movement.
Regular physical activity helps maintain strength, endurance and mobility as you age. The good news is that exercise doesn't have to mean an intense gym workout.
Simple activities can make a difference, including:
- Taking a daily walk
- Strength training a few times each week
- Stretching regularly
- Staying active throughout the day instead of sitting for long periods
The goal is to move your body consistently.
4. How Much Exercise Do You Need?
Current recommendations suggest aiming for about 150 minutes of moderate exercise each week.
That can be broken down into:
- About 30 minutes a day, five days a week
- About 20 minutes a day, seven days a week
The key is finding an activity you enjoy and making it part of your routine.
5. How Important Is Sleep for Healthy Aging?
Sleep plays a major role in overall health and well-being.
Consistently getting enough sleep helps support physical recovery, brain function, mood and energy levels. Dr. Murray recommends making sleep a priority and creating habits that allow you to wake up feeling rested and refreshed.
While individual sleep needs vary, most adults benefit from about six to eight hours of sleep each night.
6. What Health Numbers Should You Be Monitoring?
Knowing your numbers can help identify potential problems before they become serious.
Important health indicators include:
- Blood pressure
- Cholesterol levels
- Blood sugar levels
- Weight
These factors can significantly affect long-term health and are often manageable with lifestyle changes, medical care or both.
Visit your primary care provider to stay informed and take action when needed.
7. What Do the Healthiest Older Adults Have in Common?
According to Dr. Murray, many of her healthy older patients share several habits:
- They Move Daily: Regular activity helps preserve strength, balance and mobility.
- They Stay Socially Connected: Strong relationships and meaningful connections help reduce loneliness and support overall health.
- They Know Their Numbers: They stay informed about blood pressure, cholesterol and blood sugar levels.
- They Maintain a Sense of Purpose: Having goals, hobbies and meaningful activities contributes to emotional and mental well-being.
- They Don't Smoke: Avoiding tobacco helps protect the heart, lungs and blood vessels.
Smoking affects nearly every part of the body. It can:
- Reduce lung capacity
- Increase the risk of heart disease
- Raise the risk of stroke
- Damage blood vessels
- Contribute to heart failure and other chronic conditions
Quitting smoking is one of the most important health decisions a person can make at any age.
8. How Can You Stay Motivated for the Long Term?
One of Dr. Murray's most powerful insights came from watching family members age.
She shared how her father-in-law continued pushing himself to stay active late in life, even when everyday tasks became difficult. The ability to remain engaged and independent during those final years was made possible by a lifetime of healthy habits.
Rather than viewing exercise and healthy choices as something that benefits only your future self, think about how today's actions can help you continue enjoying life's moments for years to come.
If you're looking for a simple first step, start moving. Take a walk around the neighborhood. Park farther from the store. Stretch during breaks. Find an activity that fits your lifestyle and do it consistently.
Healthy aging isn't built in a single day. It's built through the small choices we make every day. The best time to start is now.
Do You Have A Plan For Healthy Aging?
Watch the full WFMY 2 Your Well-Being conversation with Laura Murray, MD, an internal medicine physician and medical director with Cone Health, below.
