One of the things we cannot avoid in life is getting old. Aging is a natural part of life, and should be embraced rather than feared. As we get older, we want to make sure we develop habits that improve our strength and longevity, both physically and mentally. According to Michelle Sands, menopause hormone expert and founder of Glow Natural Wellness, it’s important to remember, “Aging well doesn’t mean perfection. Small, consistent habits — like daily movement, healthy eating and stress management — help keep your body and mind naturally resilient over time.”
There are signs to look out for that indicate whether you are on the right track to aging well. This is what doctors say you should pay attention to.
1. You have good balance and strength
Can you balance on one leg for at least 10 seconds? Those who can’t have an 84% greater chance of dying within the next seven years than people who can’t, according to a 2022 study that included 1,702 participants aged 51 to 75. As Dr. Mohammed Elamir, a leading physician at Aviv Clinics in Florida, explains, “Not only is the balance wrong, it also increases the risk of our muscles collapsing in tight muscles, and increases the risk of collapsing our muscles. healthy, slim bodies.”
While a DXA scan (a type of bone density scan) is a great way to monitor how your body is aging, it’s not always accessible to everyone. Elamir recommends testing your grip strength — your ability to hold or squeeze an object with your hand — instead. “Grip strength correlates with our overall strength, and a weak grip is actually a better predictor of premature death than blood pressure,” he says.
Sands recommends tai chi or yoga to get better balance and strengthen your core muscles. A 2021 study suggests that tai chi may be slightly better than yoga for improving balance. Both of these procedures have been found to reduce the risk of falls in residential care settings.
Exercise is a great way to improve your grip strength. It can make everyday tasks like carrying groceries from the car to your kitchen, picking up your kids and opening jars easier. Weightlifting can also help slow aging and improve your balance, which is facilitated by better grip strength.
2. You have a quick reaction time
Reaction time is how long it takes to respond to a visual or auditory stimulus and “reflects brain health, cognitive function and nervous system integrity,” Sands said. Our reaction time slows down as we age, especially compared to young adults.
A 2022 Journal of Neurophysiology study found that slower reaction time in healthy adults is not due to hesitation, as previously thought, but due to age-related changes in processing and planning. Having a slow reaction time increases your chances of falling and getting injured. It also increases your chances of dying prematurely from any cause by 25%, according to a 2014 study.
Test your reaction time with an online test or by having someone drop a ruler and time how long it takes you to catch it. Close with your partner to see who can react the fastest. Your doctor can also assess cognitive impairment using the Montreal Cognitive Assessment. “It tests attention and concentration, short-term and working memory, awareness of time and space,” Elamir said. “Scores below 25/30 can be an indication of cognitive decline or dementia.”
Daily physical activities, such as exercising, dancing, doing puzzles, running on uneven ground or playing games like ping-pong or tennis, can keep your brain sharp and improve your reaction time.
3. Your skin recedes quickly
Skin elasticity is the skin’s ability to spring back into place after being stretched. You can test the elasticity of your skin by squeezing the skin on the back of your hand, holding it for five seconds, and then releasing it. If it only lasts a second or two, it’s a sign of normal aging. But according to Sands, if it takes three seconds or longer, it could be a sign that you’re aging faster than normal.
“Slow recovery time can indicate decreased hydration or collagen loss, which is associated with oxidative stress and aging,” he says. According to the Skin Cancer Foundation, sun damage causes about 90% of premature aging and loss of collagen and elasticity.
Loss of elasticity can cause wrinkles and loose skin, slow wound healing and make scars more prominent or visible. Although it’s difficult to replenish elastic fibers as you age, one 2019 study found that collagen supplementation can improve skin elasticity and hydration. A 2023 study found resistance training to be another way to improve skin elasticity and overall health.
You can prevent further damage by limiting sun exposure, not smoking, eating antioxidant-rich foods and supplementing with vitamins and minerals as needed and under your doctor’s guidance.
4. You have hard, pink, non-swollen gums
Your gums are another way to tell if you are aging well. If it is firm, pink and not swollen, it is a sign that you are taking good care of your oral health. But if they are bleeding or swollen, it may mean that you have gum disease. “Ignoring gum disease can cause diabetes, heart problems and even memory loss,” said Dr. Iven Gonzalez, owner of Sun City Dental in El Paso, Texas.
Gingivitis, a bacterial infection of the gums, can lead to periodontal (periodontal disease). You are two to three times more likely to have a serious cardiovascular event such as a heart attack or stroke if you have periodontal disease. Periodontal disease also increases your risk of developing rheumatoid arthritis and pancreatic cancer.
Poor mental health can also lead to tooth loss, decay and periodontal disease, according to a 2022 study. “Maintaining good oral health will help you confidently chew, speak and smile,” says Gonzalez. A 2022 meta-analysis also found an association between oral health, loneliness and social isolation, but higher-quality studies are needed.
Daily brushing and flossing can prevent or reverse early stage gingivitis. Gonzalez also recommends regular dental visits and talking to your dentist about gum disease awareness.
5. You have strong social relationships
While we may focus more on physical indicators to show how old we are, your mental health is just as important. “A healthy mind can maintain strong relationships and connections with others,” says Elvis Rosales, clinical director of Align Recovery Centers in Sonoma, California. “Older people participate in their communities and maintain support networks that greatly facilitate their aging process.”
Former US Surgeon General Dr. Vivek Murthy issued an advisory in 2023 about the isolation and loneliness epidemic, finding that you have a 50% chance of survival if you have strong social connections, based on a review of 148 studies.
In fact, Murthy found that a lack of social interaction is a greater risk to your death than smoking 15 cigarettes or drinking six alcoholic drinks a day. It can also increase your risk of anxiety or depression and cause long-term side effects.
A 2020 study found that social support can reduce your chances of depression by 55%. According to a 2023 study by Nature Aging, participating in social activities throughout life and beyond can reduce your risk of dementia by up to 50%.
You can improve your brain health and reduce your risk of disease and mental health by volunteering, talking to a friend or family member over the phone or in person, learning a new skill and joining a gym, group sports or book club.
An important point
Taking good care of your body and mental health shows that you age well. Maintaining good balance, strength and reaction time, taking care of your oral health, engaging with your community and maintaining meaningful relationships are ways you can improve your quality of life and keep your body and mind sharp.
