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Healthy aging tips

healthy aging tips | UPMC Health Plan

Aging is a natural part of life, but a decline in health doesn’t have to be! With each year that passes it becomes more and more important to preserve our health so we can feel our very best. Follow these healthy aging tips to keep you feeling younger, disease-free, and looking fabulous, and say hello to your all natural and absolutely FREE fountain of youth!

Get up and MOVE!

Log 150 minutes of physical activity per week and you can reduce your risk of certain chronic conditions such as high blood pressure, diabetes, and obesity. To get started, aim for adding in small, manageable amounts of exercise and work your way up to that 150 minute goal. You will not only feel better, but look better too!

Show me the veggies!

Loading up your plate with colorful foods can give you benefits ranging from preventing wrinkles to warding off cancer cells. Because veggies are packed with antioxidants, this super food group is a great place to start when looking to preserve health. If you have a hard time fitting in this food group, aim to add a few veggies into every meal or try a delicious blended smoothie.

Don’t pass the salt.

Increased sodium intake can lead to high blood pressure, which is considered the silent killer. It can also lead to fluid retention and other discomfort. Become more aware of how much sodium you are taking in by checking your labels and sticking to a sodium budget of 1500 mg or less per day!

Stress Less.

Long term or chronic stress can lead to a number of health problems such as anxiety, depression, heart disease, weight gain, memory loss, sleeping issues, and digestive problems; all of which can accelerate aging and reduce your quality of life.  What’s the fix? Start by taking some time to yourself to try deep breathing, meditation, progressive muscle relaxation, or anything else that helps you relax.

Lather up!

Your skin is the largest organ in your body, and it’s also the most exposed area to the sun’s harmful rays. Protect yourself and keep your skin looking younger and healthy by limiting exposure to ultraviolet (UV) radiation, or the sun’s rays. How can you protect yourself?   Be smart, always use SPF, and cover exposed areas while in the sun!

Get your ZZZ’s.

We are all guilty of staying up late to try to burn the midnight oil; but did you know that skipping out on sleep can actually be harmful? A lot’s going on while you are sleeping; including cellular renewal, so it’s essential to get enough sleep for your body to restore and repair. Experts suggest aiming for 7 to 9 hours sleep daily.

Guzzle that H2O!

Your body is made of mostly water so it’s a no brainer that you need to replenish it to stay in tip-top shape and feeling your best. While recommendations vary from person to person, aim for at least 6 to 8 glasses per day to keep your body functioning at its best.


Staying ahead of aging doesn’t have to be stressful. Making small changes overtime can really add years to your life and improve your quality of life! Help your body feel and look younger by starting today! What healthy aging tips do you have? Share in the comments below.