Living Healthy to 100: 5 Tips from a Top Geriatrician
Want to improve your chances of living a longer, healthier life? David Carr, M.D., clinical director for the Division of Geriatrics and Nutritional Science at Washington University School of Medicine in St. Louis, says the path to healthy aging may be more practical than you think.
After reviewing thousands of medical studies throughout his career, Dr. Carr has found that a handful of everyday habits can make a meaningful difference in physical health, cognitive function and quality of life.
What are his five essential tips for healthy aging? Read on!
1. Exercise Regularly to Support Healthy Aging
“Exercise is number one,” Dr. Carr says. “There are studies that suggest regular physical activity can have positive effects on physical health, quality of life, and cognition. Even as little as 20 minutes of walking a day can yield great benefits.”
Regular physical activity can benefit physical health, quality of life and cognition. You don’t have to become a marathon runner to see benefits. Even 20 minutes of walking each day can be a meaningful start.
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical activity each week — roughly 30 minutes a day, five days a week.
The key is to build activity into your everyday routine. Take the stairs instead of the elevator. Park farther from the entrance. Walk while talking on the phone. Small choices can add up.
2. Keep Your Brain Active and Stay Socially Connected
Dr. Carr’s second recommendation combines two important parts of healthy aging: cognitive stimulation and social connection.
“Cognitive and social stimulation are number two, there is simply not much stimulation if you stay home alone and watch TV. The brain is like a muscle — it needs to be used, stimulated, and pushed.”
Spending too much time alone and watching television doesn’t provide the same mental or social engagement as interacting with others or learning something new.
Keep your hobbies going. Play cards or board games, work on puzzles, play a musical instrument or volunteer. Social activities can provide mental stimulation while helping maintain meaningful connections.
As Dr. Carr puts it, having a “care” can be part of the “cure.”
3. Choose a Heart-Healthy Diet for Brain Health
Healthy aging starts at the table, too.
“A good heart-healthy diet will probably also turn out to be great for the brain,” Dr. Carr says.
His advice is straightforward: eat plenty of fruits and vegetables and include fish in your diet at least a couple of times a week to promote graceful aging.
A nutritious eating pattern supports cardiovascular health, which is closely connected to brain health and overall well-being.
4. Manage Blood Pressure, Cholesterol and Blood Sugar
Regular health screenings can help identify problems early, when they may be easier to treat.
Dr. Carr emphasizes controlling the major risk factors for vascular disease, including high blood pressure, high cholesterol and high blood sugar.
“We know the number one killer of the brain and heart is vascular disease or atherosclerosis,” he says.
Work with your primary care provider to monitor these risk factors and develop a treatment plan when needed. Keeping them under control can help protect both heart and brain health.
5. Make Stress Management Part of Your Routine
Dr. Carr’s final recommendation may be the simplest — and one of the easiest to overlook.
“I’m convinced that high stress levels over a lifetime can have a very negative impact on our organ systems,” he says.
Finding healthy ways to manage stress can be an important part of long-term health. Whether it’s walking, spending time with friends, listening to music, practicing mindfulness or making time for a favorite hobby, regular relaxation can give your body and mind a chance to reset.
Dr. Carr describes stress management as the “fifth leg of the table.” Along with exercise, mental and social stimulation, healthy eating and managing health risks, it provides another foundation for aging well.
Healthy Aging Is About More Than a Number
Living to 100 may be an appealing goal, but longevity isn’t the only measure of healthy aging. How you spend those years matters, too.
Dr. Carr’s recommendations focus on habits that can help people maintain strength, stay engaged with the world around them and protect their health over time. And none of them requires a dramatic lifestyle overhaul.
A walk around the neighborhood. A game of cards with friends. A colorful plate of fruits and vegetables. A conversation with your doctor about your blood pressure. A few quiet minutes to decompress at the end of the day.
Together, those choices can become a long-term approach to aging well.
The goal isn’t simply to add years to life. It’s to support the health, independence and quality of life that make those years purposeful.