Rethink your approach to wellness
What wellness means to you can change over time,
and now might be the ideal time to rethink your
definition — moving away from one that focuses only
on physical health to one that centers joy.
It’s never too late to start exercising. According to a
2019 study, even if you start later in life, you'll reap benefits from getting your heart pumping — including
a lower risk of mortality from heart disease and cancer.
Refresh your exercise routine
Your nutrition needs can change over time. Factors like age, exercise routine, and health conditions can influence your nutrient absorption and requirements.
Level up your nutrition
Mindfulness isn’t just about getting bendy in yoga class. Regular practice can have real benefits, like slower brain aging and stress relief.
Make room for mindfulness
common in older folks, and with it comes a higher risk
of health issues, like cognitive decline and mental health conditions. How can you prevent social isolation?
Find like-minded others and strengthen your existing social connections.
Strengthen your social connections
Do you feel disconnected from the wider world around you? Finding ways to get involved in your community
can provide a greater sense of purpose, foster social connections, and improve your well-being.
Connect with your community
Roadmap for Your 40s and 50s
Restoring Wellness:
est. read time: 7 min
Learn more about the mental health benefits
of exercise.
Find joy through movement
Experts recommend adults get at least 150 minutes of moderate-intensity exercise and
two strength training sessions per week.
That might sound intimidating, but there’s
no rule that says you need to do it all at once.
And you don’t need to train for a marathon to get your heart rate up, either. Brisk walking is
a great low impact way to get daily exercise.
A little goes a long way
Seeing food as “good” or “bad” can affect the way you approach mealtime and even your ability to socialize with others. Consider setting aside outdated ideas about wellness and health that might be hindering your feel-good mission.
Need help healing a disordered relationship
with food? You might benefit from talking with
a dietician.
Learn more about the benefits of eating for pleasure.
Embrace joy through food
If you think you may have a sleep disorder like sleep apnea, speak with your doctor.
Learn more about sleep hygiene.
Prioritize sleep
meet these needs by eating a balanced diet.
Still, taking vitamins or supplements may help. Ask your doctor for recommendations.
Consider taking vitamins
and supplements
aim for about 25 grams (g) per day, while men should aim to get about 38 g. Learn ways to eat more fiber.
You probably need more fiber
Getting older inevitably means a gradual decrease in muscle mass, which is why strength training is so important — throughout your life but especially in older adulthood.
Getting enough protein in your diet is another way to slow the loss of muscle that comes with aging. Your needs may vary depending on your lifestyle, but generally, experts recommend getting 10% to 35% of your daily calories from protein sources.
Think about upping
your protein intake
Mindfulness practice is the ideal opportunity
to cultivate self-compassion, especially around aging. Use these quiet, introspective moments to focus on what you’re grateful for at this period in your life and embrace the journey.
Be compassionate with yourself
Meditating isn’t everyone’s cup of tea. While you can get better at it with practice, it’s also fine to explore other ways to focus on the present, like taking quiet walks in nature.
Or you might find it helpful to incorporate small mindfulness moments throughout the day instead of one long session.
Find what works for you
Movement is great for physical and mental health and can also help you make social connections. You can meet people from all walks of life by joining a walking club or group exercise class.
Worried about being the odd one out? Try a class specifically geared toward beginners or your
age group.
Look to group exercise
Try your hand at something new with your friends or family. Maybe it’s a regular weekend hike where everyone gets together to walk in the woods. Or perhaps it’s a weekly game night where someone brings a new game each time.
You could also connect with new people at a local cultural group or community art, language, or sports classes.
Invest time in a new hobby
that includes others
Do you regularly feel lonely or isolated? If so, what factors might be contributing? Recognize your current social situation and how you’re feeling about it. Then, ask yourself what social situations have made you feel good in the past and how you could make them happen again.
Identify how you’re feeling
Another way to become part of something bigger than yourself is to participate in local government activities like town halls.
You can also help shape your community by joining local community organizations that work on issues like public health or environmental conservation.
Get involved in local governance
Pick a local organization that champions a cause that’s near and dear to your heart and ask about volunteer opportunities.
Often, volunteering means spending time with like-minded people, and research also shows that it can help promote a sense of purpose
in life.
Volunteer your time
Alongside other research-backed therapies, mindfulness exercises might also help with anxiety and depression.
Significant loneliness is an issue for 17% of U.S.
adults — about 44 million people. Social isolation is more
You could start by cutting screen time before bed, which can negatively affect your sleep quality.
Your routines might feel baked into your life, especially if you’ve been doing them for more than a decade. But your nighttime sleep hygiene habits might need a revamp to help prevent sleep troubles, like insomnia, that can creep
up as you get older.
While exercise isn’t a magic pill, extensive evidence shows that the benefits of movement go far beyond the physical. Getting sweaty
may even help with the symptoms of depression, in combination with traditional treatments like talk therapy and medication.
Getting enough fiber is a concern at just about
any age. Fiber helps with healthy digestion,
blood sugar regulation, immune function,
and more.
But did you know that many U.S. adults don’t get nearly enough fiber? Experts recommend women
may increase
Your need for some vitamins and minerals
as you get older, but you can still
