Good news: the way we age is far more within our control than most of us think, and that is something to feel genuinely excited about.
September is Healthy Aging Month. It is not about trying to be 35 again. It is about having the strength to carry your groceries, bounce back up off the floor, take the stairs easily, travel wherever you want to go, chase your grandchildren around the yard and keep saying yes to the things you love.
I have been exercising, strength training and teaching workout classes for most of my life, and I genuinely believe fitness is one of the best gifts we can give ourselves as we get older. I always say it is the closest thing we have to a fountain of youth.
We naturally lose muscle over time, especially if we are not using it. It is a process called sarcopenia, and it can start as early as our thirties. The exciting part is that our muscles stay remarkably responsive to training well into our later years. It is never too late to pick up a pair of dumbbells, grab a resistance band and start building a stronger foundation.
The current recommendations for adults are easy to work into a weekly schedule: at least 150 minutes of moderate aerobic activity, such as brisk walking, plus muscle strengthening at least two days a week and some balance and flexibility work along the way.
Walking is the perfect place to start, and one of the most enjoyable. Take a brisk lap around the neighborhood, stroll the boardwalk, walk the mall on a rainy day or meet a friend for a walk instead of sitting over coffee. Same catch-up, better payoff.
From there, layer in some strength work. Everyday activities such as lifting groceries, hopping out of the car, rising from a low chair or going up steps all become easier when you are strong and flexible. Already active? Keep challenging yourself. Our bodies are amazing machines. They adapt to whatever we ask of them. If ten pounds starts feeling easy, that is your body telling you it is time to add more. If you can breeze through a two-mile walk, pick up the pace or increase your distance.
Balance deserves a spotlight of its own. Most of us do not think about it until it starts to slip, so why not get ahead of it? Standing on one foot while holding the counter, practicing heel to toe steps, trying yoga or tai chi, these small moves build real stability and confidence, and they help us stay steady and independent for the long run.
Regular activity can sharpen sleep, ease anxiety, lower blood pressure, and support brain health. For people who feel that they are too old to exercise, there is only one rule: start where you are. Maybe today that is a ten-minute walk. Maybe it is three-pound weights instead of ten. It could be holding onto a chair while you practice your balance. All of it counts, and every effort moves us forward.
Yet, healthy aging is about so much more than exercise. Nutrition is key to feeling good as years go by. Protein helps us hold onto muscle. Fruits, vegetables, whole grains and healthy fats fuel everything we do. Staying hydrated keeps us sharp, even on days we do not feel especially thirsty.
Good sleep matters too. So does staying current with screenings, checkups, dental care, hearing and vision. These are all small habits that pay off in a big way.
Another piece that often gets overlooked is our mental health, and it is just as important as our physical health. As we get older, life can bring changes and losses that may leave us feeling more isolated. That is why staying connected is so important. Friends, family, hobbies, volunteering, sports, clubs and community activities give us a reason to get up, get out and stay engaged. Social connection is not a luxury. It is one of the most powerful ingredients in overall well-being.
If you want proof that all of this adds up, look at the Blue Zones, those pockets of the world, like Okinawa, Sardinia and Costa Rica’s Nicoya Peninsula, where people routinely live to 100 and beyond. Researchers who studied these communities did not find fancy supplements or extreme workout routines. They found people who move naturally throughout the day, gardening, walking, doing their own chores, eating mostly plants with meat as an occasional extra, keeping a sense of purpose, and staying deeply connected to family, friends and community. In other words, the very things we are talking about here, movement, good food, purpose and connection, are the same ingredients showing up in the longest, healthiest lives on the planet.
Healthy aging is not a competition with anyone else. It is also not a competition with the person we were 20 years ago. The goal is simply to keep doing as much as we can for as long as we can, and to enjoy it along the way.
We cannot stop the birthdays from coming, and honestly, why would we want to? Every birthday is another year we get to be here, and that is worth celebrating.
So let’s greet the years ahead with enthusiasm instead of dread. Keep moving, keep learning, keep laughing, keep connecting and, whenever you can, keep getting stronger. We may not be able control our age, but we have the power to make the years ahead our best ones yet.
Robin Stoloff is an award-winning health reporter in South Jersey. A former TV reporter, she now hosts Living Well with Robin Stoloff, Sunday mornings at 10 am on Lite 96.9 WFPG.
