Written by Rhonda Smith

Here’s a piece of good news for all: humans are living longer. In 1800, the average person lived for 35 years and fast forward to today, the life expectancy of Americans has more than doubled, at 78.9 years. Experts have chalked it up to improvements in science and healthcare, as well as better education and improving lifestyles.

This news on longevity proves that growing older doesn't have to be a scary journey. There are many things you can do to make your golden years full of life and fulfillment — here are some of them:

Be consistent with physical activity

Reduced muscle mass and a poorer sense of balance are normal parts of aging. However, they don't have to prevent you from being active and enjoying life. In fact, the right kind of physical activity can only improve and maintain your fitness, making it easier for you to go about your daily activities. Balance exercises like Tai Chi and yoga help prevent falls by strengthening the lower body. Gentle resistance training can give you the strength you need to power through tasks like carrying bags and climbing stairs. Meanwhile, going for daily walks can improve your overall cardiovascular health. Overall, these can help keep your independence for as long as possible.

Regular exercise also improves your mood and maintains cognitive function, such as attention and memory, as you continue aging. But you may need to consult a healthcare provider regarding the best kinds of exercises for you before starting any program. This ensures that the exercises you do are the most beneficial ones for you.

Follow a sustainably healthy diet

The US Department of Agriculture has rated the older American’s diet 60 out of 100 using the Healthy Eating Index. While one out of ten older adults are experiencing a lack of nutrition, the prominent trend is towards weight gain. Experts recommend maintaining a healthy weight as you age in order to strengthen your immune system and prevent disease from developing. You can steer clear of conditions like hypertension and lower your risk of stroke and cardiovascular illness.

But what does a balanced diet for older adults look like? For starters, it needs a lot of calcium. Aside from keeping your bones and teeth healthy, calcium also plays a role in heart, muscle, and nerve health. You can get calcium from dairy products and leafy greens like broccoli and kale. Meanwhile, fiber prevents gastrointestinal troubles like constipation, and protein prevents muscle loss. Other important nutrients to include are vitamin B12, vitamin D, and potassium.

Don’t neglect your wellness visits

You shouldn’t wait until you’re feeling unwell to visit the doctor. Be diligent with annual wellness visits, vaccinations, and other sorts of preventive checkups and treatments as these can help prevent physical decline. Wellness visits can spot signs of health problems early, allowing them to be treated before they become serious.

For older adults, it would be good to consult a gerontologist. This particular doctor focuses on studying the physical, mental, and even social aspects of the aging process. Gerontology is a multidisciplinary field, so your primary doctor may refer you to other specialists, such as dentists, physical therapists, and ophthalmologists to help you. Nurses with an advanced doctor of nursing practice qualification will prove very helpful, as adult-gerontology is one of their specializations. They will be able to offer good guidance on how to lead a healthier life, which will reduce the chance of having to see a specialist in the future. Listen to your healthcare provider regarding how often you should show up for wellness visits.