a woman wearing glasses outside

A simple guide to help you stay strong, independent, and feel your best as you get older.

Quick Facts (U.S.)

  • Aim for 30 minutes of activity most days and strength exercises 2 days a week
  • About 1 in 4 adults age 65+ falls each year
  • Falls lead to nearly 3 million emergency room visits annually

1) Move More (Most Days)

  • Try to get 30 minutes of activity a day, like a brisk walk
  • Do simple strength exercises 2 days a week to help keep your muscles strong
  • Add balance exercises, like standing on one foot or walking heel-to-toe, to help prevent falls
  • If you are just starting or have health concerns, start slowly and ask your doctor what is safe for you

2) Eat for Energy & Strength

  • Fill your plate with fruits, vegetables, whole grains, beans, and lean proteins
  • Choose water often and stay hydrated (thirst can be harder to notice as you get older)
  • Limit ultra-processed foods, sugary drinks, and excess salt
  • If you are not very hungry, try smaller, protein-rich meals or snacks
  • Ask about seeing a dietitian if needed

3) Protect Your Sleep

  • Go to bed and wake up at the same time each day, even on weekends
  • Keep your bedroom cool, dark, and quiet
  • Avoid screens right before bed
  • Talk with your clinician if you:
    • Snore loudly
    • Stop breathing in your sleep
    • Feel very sleepy during the day

4) Keep Your Mind & Relationships Active

  • Stay connected by calling, visiting, joining a group, volunteering, or taking a class
  • Keep your brain active by learning something new, like music, language, puzzles, or crafts
  • Manage stress with:
    • Breathing exercises
    • Gentle movement
    • Prayer or meditation
    • Time outdoors

5) Prevent Falls

  • Ask, “Am I at risk for falls?”
  • Tell your clinician if you have fallen, feel unsteady, or worry about falling
  • Review your medications (some can cause dizziness or sleepiness)
  • Have your vision and hearing checked regularly
  • Make your home safer:
    • Improve lighting
    • Remove loose rugs and clutter
    • Add grab bars or handrails if needed
  • Wear supportive shoes and keep doing strength and balance exercises

6) Stay Up to Date on Preventive Care

  • Get regular checkups and screenings, including:
    • Blood pressure, blood sugar, cholesterol
    • Cancer screenings
    • Bone health, vision, and hearing checks
  • Stay up to date on vaccines. Ask about:
    • Flu (every year)
    • COVID-19
    • Shingles
    • Pneumococcal
    • RSV (based on your age and health)
  • Bring a list of medications, supplements, and questions to each visit

7) Protect Your Heart, Lungs, and Bones

  • If you use tobacco, quitting is one of the best things you can do for your health
  • If you drink alcohol, keep it moderate and ask if it is safe with your medications
  • Help protect your bones with:
    • Strength exercises
    • Enough calcium and vitamin D (ask what is right for you)
  • Use sun protection when outdoors

When to Call Your Doctor

  • A fall or near-fall
  • New dizziness or balance problems
  • Sudden memory changes, confusion, or major mood changes

Get urgent care if you have:

  • Chest pain
  • Trouble breathing
  • New weakness or numbness

Tip

👉 Pick one small change to start this week.
Small steps can add up. Talk with your health care team about what is best for you.