{"id":77421,"date":"2026-02-01T13:42:48","date_gmt":"2026-02-01T20:42:48","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=77421"},"modified":"2026-04-02T15:25:55","modified_gmt":"2026-04-02T21:25:55","slug":"keys-to-longevity-for-older-adults-how-to-age-well","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/keys-to-longevity-for-older-adults-how-to-age-well\/","title":{"rendered":"Keys to longevity for older adults: how to age well"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><figure id=\"attachment_77441\" aria-describedby=\"caption-attachment-77441\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-77441\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2024\/08\/01130737\/GettyImages-1980166648-older-black-woman-yoga-web.webp\" alt=\"older woman doing yoga. exercise is one of the keys to longevity as you age. \" width=\"640\" height=\"426\" \/><figcaption id=\"caption-attachment-77441\" class=\"wp-caption-text\">Adding activities like yoga can enhance balance and help with a well-rounded approach to physical fitness, an important key to longevity. Photo: Getty Images.<\/figcaption><\/figure>\n<p>Older adults often tell their doctors that longevity is their No. 1 goal.<\/p>\n<p>\u201cPatients say \u2018I want to get to 100,\u2019\u201d says <a href=\"https:\/\/www.uchealth.org\/provider\/thomas-johnson-md\/\">Dr. Thomas Johnson<\/a>, a specialist in geriatric medicine at the <a href=\"https:\/\/www.uchealth.org\/locations\/uchealth-seniors-clinic-anschutz\/\">UCHealth Seniors Clinic<\/a> on the <u><a href=\"https:\/\/www.uchealth.org\/locations\/uchealth-at-university-of-colorado-anschutz-medical-campus\/\">Anschutz Medical Campus<\/a>.<\/u><\/p>\n<p>But what does longevity actually mean?<br \/>\n<div class=\"su-callout-box col-xs-12 col-sm-6 right\" style=\"background-color:#dce4e7; color:#2e3b44;\">\n<h4><strong>Read more: <a href=\"https:\/\/www.uchealth.org\/today\/tag\/adults-65-plus-care\/\">Tips, stories and inspiration for healthy aging<\/a><\/strong><\/h4>\n<\/div>\n<p>Johnson doesn&#8217;t view longevity as a number per se or living to a particular age. Rather, he encourages patients to focus on achieving the greatest quality of life during the years they have left.<\/p>\n<p>\u201cI ask them, \u2018What does living to 100 mean to you?\u2019\u201d<\/p>\n<p>To help older people make the most of their later years, we quizzed Johnson on frequently asked questions about longevity.<\/p>\n<h2><strong>When you talk to your patients about longevity, how do you define it?<\/strong><\/h2>\n<p>\u201cI like to think of longevity in terms of \u2018health span\u2019 rather than \u2018lifespan,\u2019\u2019\u2019 said Johnson, who is also an <a id=\"\" href=\"https:\/\/som.cuanschutz.edu\/Profiles\/Faculty\/Profile\/36775\" target=\"_blank\" rel=\"noopener\">assistant professor of medicine in geriatrics<\/a> at the <a id=\"\" href=\"https:\/\/medschool.cuanschutz.edu\/\" target=\"_blank\" rel=\"noopener\">University of Colorado School of Medicine<\/a>.<\/p>\n<p>\u201cWe used to think about studies exclusively in terms of mortality and wanting people to live longer, but we also want to emphasize quality of life aspects as they age,\u201d he said.<\/p>\n<h3><strong>What questions to ask yourself when thinking of aging and longevity:<\/strong><\/h3>\n<ul>\n<li>Do you want to age in place and stay in your home as you get older?<\/li>\n<li>What makes life meaningful for you?<\/li>\n<li>What are your values as you age?<\/li>\n<li>What are your hobbies? Are they important to you?<\/li>\n<li>Do you want to be active?<\/li>\n<li>What kind of diet do you have, and are you willing to make changes for your health?<\/li>\n<li>What role does exercise play in your life?<\/li>\n<li>Are you engaged with your community, a church, family and friends?<\/li>\n<\/ul>\n<p>\u201cWe know that some of the effects of aging start as early as 30. We\u2019re all aging, so we should all be thinking about how to age in a healthy and active way,\u201d Johnson said.<\/p>\n<h2><strong>How key is exercise and fitness in keeping us healthy as we get older?<\/strong><\/h2>\n<p>As we age, managing chronic conditions is very important, but controlling diabetes and blood pressure are just small parts of staying fit.<\/p>\n<p>Focus on preventing injuries by driving safely, wearing helmets when skiing or cycling, preventing falls by avoiding unsteady ladders and holding rails on steps.<\/p>\n<p>One of the best physical activities we can do as we age is to walk. But it\u2019s important to add other forms of exercise since walking helps with aerobics. Many older focus on aerobic activities but don\u2019t get enough of two other key forms of physical activity: resistance and balance training.<\/p>\n<p>\u201cWe need to be doing exercises that build our muscles since they decrease in quality and quantity as we age. That includes using weights and doing squats, lunges, and practicing getting in and out of chairs,\u201d Johnson said.<\/p>\n<p>He recommends yoga, tai chi, dancing, swimming, stationary cycling and water aerobics, among other activities.<\/p>\n<p>Talk to your primary care provider about an exercise plan that will work for you, especially if you have lung and heart issues, Johnson said.<\/p>\n<p>Experts at the U.S. Centers for Disease Control and Prevention <a id=\"\" href=\"https:\/\/www.uchealth.org\/today\/every-physical-activity-you-do-throughout-your-day-counts\/\" target=\"_blank\" rel=\"noopener\">encourage adults to get at least 150 minutes of moderate intensity aerobic exercise per week<\/a> (you should be able to have a conversation while doing it) or 75 minutes of high-intensity exercise when you are out of breath.<\/p>\n<p>Johnson also encourages people to add strength and balance exercises to their routine three days a week.<\/p>\n<p>\u201cDon\u2019t limit yourself by saying you can\u2019t do it. Talk to your primary care provider about what you can do. I have patients well into their 70s who are skiing, dancing and running multiple miles. We can work on modifying activities that you love to make them safe for you,\u201d he said.<\/p>\n<h2><strong>What role does nutrition play in living longer?<\/strong><\/h2>\n<p>It\u2019s never too late to work on nutrition, Johnson said.<\/p>\n<p>\u201cWe know there are certain areas in the world called Blue Zones, where people are living longer.\u201d<\/p>\n<p>Blue Zones are places around the world that have 10 times as many residents living to 100 compared to similar-sized cities. What they have in common is active lifestyles and Mediterranean diets rich in plant-based foods.<\/p>\n<h3><strong>Mediteranean diets include these foods:<\/strong><\/h3>\n<ul>\n<li>Vegetables, fruits and legumes<\/li>\n<li>Whole grains, nuts and seeds<\/li>\n<li>Olives and olive oil<\/li>\n<li>Fatty fish like sardines, salmon and anchovies<\/li>\n<li>Herbs such as oregano, rosemary and basil<\/li>\n<li>Greek yogurt<\/li>\n<\/ul>\n<p>\u201cThe Mediterranean diet is one that people can enjoy wherever they live,\u201d Johnson said.<\/p>\n<p>He encourages patients to not view their diets as \u201call-or-nothing\u201d scenarios.<\/p>\n<p>\u201cI love telling people not be too hard on yourself. It\u2019s important to give ourselves a break and have a little cake and ice cream once in a while. It\u2019s OK to make exceptions on special occasions,\u201d he said.<\/p>\n<h2><strong>Should I eat less as I get older or practice fasting?<\/strong><\/h2>\n<p>While it\u2019s true that our metabolism slows down over time, and we might not be as hungry as we once were, Johnson encourages patients to eat full and balanced meals, especially with certain medications that must be taken with food.<\/p>\n<p>As far as fasting and time-restricted eating, which happens to be a popular topic on social media now, he cautions against jumping on that bandwagon, as there is no definitive data on whether these practices work, especially in older adults.<\/p>\n<p>\u201cIf you\u2019re interested in exploring an idea like this, work with your medical provider because there are certain circumstances where it would not be recommended, for instance, if you have insulin-dependent diabetes.\u201d<\/p>\n<h2><strong>Does smoking earlier in my life affect how I&#8217;m aging now?<\/strong><\/h2>\n<p>Yes. Cigarette smoking and nicotine use directly undermine longevity and healthy aging, Johnson said.<\/p>\n<p>He advises patients to avoid nicotine altogether. That means no smoking, chewing or vaping.<\/p>\n<p>\u201cIf your goal is to maximize your life span, then your goal is to not to use nicotine,\u201d he said.<\/p>\n<p>But hope is not lost for those who had a previous nicotine habit. If you gave up smoking, the payoff is big, as the longer you go without smoking the more your risk of developing lung cancer declines. After 15 years, your risk of cancer approaches the level of someone who has never smoked.<\/p>\n<p>(And <a href=\"https:\/\/www.uchealth.org\/today\/quit-after-40-years-free-smoking-cessation-program-near-me\/\">free help is available<\/a> for people who want to quit smoking. And many older adults who smoked in the past <a href=\"https:\/\/www.uchealth.org\/today\/under-new-guidelines-millions-more-qualify-for-lung-cancer-screenings\/\">can also get screened for lung cancer<\/a>.)<\/p>\n<h2><strong>Does drinking in moderation negatively affect aging?<\/strong><\/h2>\n<p>Alcohol use is a very interesting topic, Johnson said.<\/p>\n<p>\u201cTo me, it\u2019s a values-based decision. It depends upon how it matters to that person, to their beliefs and their culture. I let patients decide what is important to them,&#8221; he said.<\/p>\n<p>With conflicting studies saying a glass of red wine is healthy and others saying any amount of alcohol is detrimental, Johnson said he informs patients about the research and encourages them to make educated decisions. He does discuss the dangers of drinking too much when it comes to driving and falling.\u00a0<a href=\"https:\/\/www.uchealth.org\/today\/truth-about-alcohol-is-it-healthy\/\">(Learn the truth about alcohol consumption<\/a>.)<\/p>\n<h2><strong>Should I take vitamins or supplements?\u00a0<\/strong><\/h2>\n<p>Before taking vitamins or supplements, talking to medical provider is a must, Johnson said.<\/p>\n<p>\u201cVitamins and supplements can have side effects and interact with medications you are taking, as well as upcoming procedures, and could be detrimental to current conditions you are dealing with. It\u2019s important that people include this in their entire health picture when they talk with their doctor.\u201d<div class=\"su-pullquote su-pullquote-align-right\">Learn why <a href=\"https:\/\/www.uchealth.org\/today\/medication-management-why-medication-reviews-are-so-important\/\">annual medication reviews<\/a> are so important.<\/div>\n<p>Research on multi-vitamins is mixed on whether they are beneficial, he said.<\/p>\n<p>And while some supplements could play a role in your nutritional regimen and have some efficacy, he cautions against too-good-to-be-true promotions that promise to take years off your life or advertise a fountain of youth in a pill. Many are not regulated by the U.S. Food and Drug Administration (FDA).<\/p>\n<p>Cost is also an issue with these products. Johnson encourages patients to try and get most of their nutrients from healthy eating.<\/p>\n<h2><strong>What about so-called longevity drugs?<\/strong><\/h2>\n<p>While trials investigating certain anti-aging pharmaceuticals are ongoing, the jury is still out on whether it\u2019s possible to slow down the aging process with drugs.<\/p>\n<p>For instance, rapamycin has gained a following among online trendsetters and celebrities to extend longevity. Despite it only being approved by the FDA for use in transplant patients to help them tolerate new organs, it is being prescribed by some physicians for older patients, while other health care professionals caution that more research is needed.<\/p>\n<p>Johnson said that drugs like these cannot substitute for a healthy diet and lifestyle, as well as another influencer at play that we cannot control: Genetics.<\/p>\n<p>\u201cWe know that genetics is definitely a factor, as it influences diseases you are predisposed to, and that can impact the quality and quantity of your life. But even though you may be at risk for something, it doesn\u2019t mean it\u2019s 100% going to happen to you, and there are many behavioral changes you can take to minimize those risks.\u201d<\/p>\n<h2><strong>Are there ways to keep my mind young?<\/strong><\/h2>\n<p>Two very important parts of longevity are promoting cognitive health and mental\/social health.<\/p>\n<p>\u201cThe more we grow our baseline cognitive health in our younger years, the greater the buffer will be to losing it as we age,\u201d Johnson said.<\/p>\n<h2><strong>Should I do crossword puzzles? Learn an instrument? Take up a foreign language? Will it make a difference?<\/strong><\/h2>\n<p>\u201cI think those are positive things, and it may help your cognitive function. While it hasn\u2019t proven to absolutely prevent cognitive decline, they are still good things to try,\u201d Johnson said.<\/p>\n<p>\u201cAs we get older, it\u2019s important to take up new hobbies and adopt mindsets of continual learning. I encourage people to stay engaged, join social groups and ones that are of interest to you. Volunteer. The big thing is to take an active role in the world around you.\u201d<\/p>\n<p>Everything is linked when we live a healthy lifestyle: Exercising, getting proper sleep, maintaining mental health, finding meaningful activities and doing things that matter to you. Developing a relationship with your primary care provider to help treat issues that arise \u2014 including depression and anxiety \u2014 is also important.<\/p>\n<p>\u201cHealthy aging is a lifestyle we choose, and all of these things you do can add up to a big improvement in the quality of the years we have.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Older adults often tell their doctors that longevity is their No. 1 goal. \u201cPatients say \u2018I want to get to 100,\u2019\u201d says Dr. Thomas Johnson, a specialist in geriatric medicine at the UCHealth Seniors Clinic on the Anschutz Medical Campus. But what does longevity actually mean? Johnson doesn&#8217;t view longevity as a number per se [&hellip;]<\/p>\n","protected":false},"author":2357,"featured_media":77441,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[708,351,9171],"class_list":["post-77421","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-adults-65-plus","tag-primary-care","tag-senior-care"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Keys to longevity for older adults: How to age well. - UCHealth Today<\/title>\n<meta name=\"description\" content=\"What are the keys to longevity? 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