Healthy Aging Habits That Can Help You Stay Independent and Age at Home

If you are like most Americans, you want to remain in your home as you age, but health changes can make that difficult. Preparing for aging is something you do well before you wake up and find yourself 'old.' Building your strength, staying active, and planning for future care needs can help preserve independence and provide more choices about where and how you receive care.

If you picture yourself growing older in the home you love, surrounded by familiar neighbors, friends, and family, you're not alone. According to AARP's 2024 Home and Community Preferences Survey, 75 percent of adults age 50 and older want to remain in their current homes as they age.

However, staying home can become more challenging when everyday activities such as climbing stairs, preparing meals, bathing, or getting out of a chair require assistance. Dr. Vonda Wright, a double board-certified orthopedic surgeon and healthy aging expert, says people can take steps throughout adulthood to protect their physical abilities and prepare for the challenges that may come later.

In a report published by Fox News, Wright discussed the importance of movement, muscle strength, nutrition, and planning ahead. Her advice offers a starting point for a broader conversation about aging at home, including what happens when health problems create a need for long-term care.

Why Does Aging at Home Require More Than Good Health?

Physical fitness can help you remain active and perform daily tasks, but it cannot prevent every condition that may affect your independence. Dementia, strokes, chronic illnesses, and injuries can create care needs even among people who have exercised regularly and followed healthy diets.

Wright identifies difficulty getting up and caring for yourself, memory problems, and incontinence as challenges that can interfere with remaining at home. Those concerns often lead families to seek assistance with activities of daily living, including bathing, dressing, eating, toileting, and moving from a bed to a chair.

According to the Congressional Research Service, approximately 56 percent of Americans who reach age 65 are expected to develop a disability serious enough to require long-term services and supports during their remaining lives. When you think about that number, it is a serious risk you shouldn't ignore.

Most people receiving extended care live in their own homes, often supported by spouses, adult children, friends, or other unpaid caregivers. Professional home care can supplement family assistance. Assisted living and memory care communities offer additional options when living independently becomes difficult or unsafe.

Often, family or spouses can't maintain that level of care. Professional caregivers or assisted living are options, but they can be costly. Many people don't even think about how to pay for those costs, much less have Long-Term Care Insurance in place to address these costs and burdens.

Being prepared can greatly improve your quality of life. Being prepared means more than just having insurance, although LTC Insurance should be something to consider. Being proactive with your health is also part of the equation. Understanding those possibilities makes it easier to prepare while you're still healthy.

Which Healthy Aging Habits Can Help You Stay Independent?

• Keep Moving and Protect Your Mobility

When joint pain and stiffness set in, your first instinct is usually to stay still. Ironically, gentle movement is one of the most effective ways to soothe discomfort, safeguard your joints, and maintain overall strength.

Michael Piccirillo, a physical therapist with Banner Physical Therapy, explains the key is to choose joint-friendly exercises that are gentle on your body but still effective.

Low-impact exercises help you stay mobile without putting too much strain on your joints, These exercises reduce wear and tear and help keep you independent as you age.” — Michael Piccirillo.

Regular movement helps preserve flexibility, balance, and the physical abilities needed for daily life. Walking, swimming, cycling, and other low-impact activities can be especially helpful for older adults with joint discomfort.

Dr. Vonda Wright told Fox News that people with arthritis may benefit from strengthening the muscles surrounding painful joints, including the knees and hips. She also cautions against unnecessary inactivity, while recognizing that new injuries and severe pain require medical attention.

The Centers for Disease Control and Prevention recommends that adults age 65 and older get at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening and balance activities. If arthritis or another medical condition limits your movement, ask your doctor whether physical therapy or a modified exercise routine would be appropriate.

• Build Muscle to Make Everyday Activities Easier

Muscle strength plays an important role in your ability to live independently. Standing from a chair, climbing stairs, carrying groceries, and getting in and out of bed all require adequate strength. Loss of muscle mass and strength can make those activities increasingly difficult, particularly after a period of illness or inactivity.

Research suggests that strength training can benefit people even at advanced ages. A 1990 study published in JAMA by Dr. Maria Fiatarone and colleagues examined supervised resistance training among 10 frail nursing home residents, nine of whom completed the program. Participants who completed the training experienced substantial improvements in muscle strength.

Although the study was small, it demonstrated that advanced age alone does not eliminate the ability to respond to exercise. The CDC recommends muscle-strengthening activities at least two days a week.

Depending on your health, exercises using resistance bands, weights or your own body weight may be appropriate. A physical therapist can help develop a routine suited to your abilities.

• Eat Enough Protein and Calories to Support Your Health

Nutrition becomes increasingly important with age. Maintaining muscle mass and energy levels requires adequate protein and calories. Older adults may eat less because of a reduced appetite, medications, dental issues, or challenges with grocery shopping and meal preparation. Poor nutrition can contribute to weight loss, weakness, and declining physical function.

Marily Oppezzo, nutrition scientist and registered dietitian, says in Stanford Lifestyle Medicine that as we age into our 60s and beyond, ongoing muscle loss can raise the risk of falls, bone fractures, hospitalization, and early death, underscoring the importance of adequate protein intake for long-term health and longevity.

As we get older, we move less, and we eat less, and if we are not paying attention to our activity level and protein consumption, we can become frail." — Dr. Marily Oppezzo.

Because protein is essential to nearly every bodily function, the body uses available amino acids where they are needed most, including the brain, liver, immune system, and digestive tract. Muscle maintenance may receive lower priority, making adequate protein intake especially important for adults 50 and older to support overall health and maintain strength.

Within a meal, we must eat enough protein to wake up our muscles and say, ‘you have enough protein and calories to build,’ but in older adults, maybe the body is instead going to use that protein for energy or to support another function." — Dr. Marily Oppezzo.

The National Institute on Aging recommends including nutritious protein sources such as fish, poultry, eggs, dairy products, beans and lentils as part of a balanced diet. Eating sufficient calories also matters. Protein alone cannot compensate for consistently inadequate food intake.

If you or an aging parent experiences unexplained weight loss, persistent fatigue, or a declining appetite, discuss those changes with a doctor or registered dietitian.

• Include Balance Exercises and Fall Prevention

Falls can have serious consequences for older adults, particularly when injuries lead to hospitalization, rehabilitation, or a temporary need for assistance. The CDC recommends balance activities for older adults because they can help reduce the risk of falling.

Depending on physical ability, these might include tai chi, supervised balance exercises or activities recommended by a physical therapist. Home safety also matters. Removing loose rugs, improving lighting, installing grab bars, and keeping walkways clear can reduce common household hazards. A home safety assessment by an occupational therapist may be especially useful when mobility or balance begins to decline.

• Challenge Negative Assumptions About Aging

Growing older brings physical changes, but declining strength and mobility are not always irreversible. Wright told Fox News that one common mistake is assuming aging inevitably leads from vitality to frailty.

Regular exercise, rehabilitation, and healthier routines can help many older adults improve their physical abilities. For some people, progress means walking farther or climbing stairs more comfortably. For others, it may mean standing without assistance or safely moving around the house. The key is finding activities that fit your health and doing them consistently.

How Can You Prepare to Remain at Home if You Eventually Need Care?

Being proactive about your health, body, and mind can help support healthier aging. Regular medical checkups and routine lab work can identify potential health concerns early, allowing for timely treatment and better long-term outcomes.

Combined with a balanced diet, regular physical activity, quality sleep, and attention to mental well-being, preventive care plays an important role in maintaining strength, independence, and quality of life as you age.

Taking an active role in your health today by adding healthy habits can help you stay healthier, stronger, and more resilient in the years ahead. Healthy habits can support independence, but planning for future assistance provides additional protection.

Wright encourages adults to begin thinking about aging and future living arrangements during their working years, including their 30s and 40s. Early planning gives you more time to consider where you want to live, who might help you, and how you would pay for extended care if your health changes.

For adults in their late 40s, 50s and early 60s, those discussions can also include whether Long-Term Care Insurance belongs in a retirement plan. Taking these practical steps now can make aging at home easier in the future.

Learn More: LTC News Long-Term Care Learning Center

Consider these steps as well:

• Make Your Home Safer Before Mobility Becomes a Problem

Consider whether your home would remain practical if you developed difficulty climbing stairs, bathing or walking. Bathrooms, entryways and staircases often deserve particular attention. Installing grab bars, improving lighting, reducing tripping hazards, and creating accessible living spaces may help you remain at home longer.

• Discuss Caregiving Expectations With Your Family

Many families assume a spouse or adult child will provide care if it becomes necessary. However, family members may have jobs, children, health concerns, or live hundreds of miles away. Discussing caregiving responsibilities before a crisis can help everyone understand what assistance may realistically be available.

Professional home care can supplement family support, helping loved ones spend more time as family members rather than caregivers. The arrangement can reduce the physical, emotional, and logistical demands often associated with caregiving while maintaining quality care for the individual receiving services.

• Understand the Cost of Professional Care

Staying at home may be your preference, but paid assistance can be expensive, especially when someone needs help every day. Costs depend on where you live, how many hours of assistance you need, and the type of services provided.

The LTC News Cost of Care Calculator provides current and projected costs for in-home care, assisted living, memory care, and nursing homes in communities throughout the United States. Understanding those expenses can help you evaluate your retirement savings, insurance coverage, and other financial resources.

• Know What Medicare and Long-Term Care Insurance Cover

Medicare doesn't pay for ongoing custodial long-term care. It may cover qualifying short-term skilled care, including certain services provided at home or in a skilled nursing facility, when its coverage requirements are met.

Medicare may pay for qualifying skilled nursing facility care for up to 100 days during a benefit period. Traditional Medicare generally requires a qualifying three-day inpatient hospital stay, although exceptions and waivers may apply.

You can review the requirements at Medicare.gov.

Medicaid may cover qualifying long-term care services for people who meet financial and functional eligibility requirements. Long-Term Care Insurance can help pay for covered services at home, in assisted living, memory care, or a nursing home, depending on the policy. Benefits from tax-qualified policies are generally received tax-free, subject to applicable rules.

Exploring Long-Term Care Insurance while you're younger and in good health generally provides more coverage options and can make qualifying for a policy easier. There are several types of policies, including traditional plans, hybrid policies that combine long-term care and death benefits, and short-term cash indemnity policies.

Know Where to Find Quality Care When You Need It

At some point you or a loved one may need help with everyday living activities. Finding dependable long-term care can become stressful when an older parent or spouse suddenly needs assistance following an illness or hospitalization, or starts to decline because of age.

The LTC News Caregiver Directory allows your family to search for home care agencies, assisted living communities, memory care facilities, and other services by ZIP code. Exploring local resources before a crisis can help families understand their choices and respond more quickly when care becomes necessary.

Can You Remain Independent While Receiving Long-Term Care?

Yes. Many older adults continue making their own decisions and living in familiar surroundings while receiving assistance with meals, bathing, transportation or other daily activities. Someone receiving professional care may still decide how to spend the day, which activities to enjoy, and where to live.

Wright made that distinction in her discussion with Fox News, describing older adults who continue living independently with assistance. For many families, professional caregivers, home modifications and community services make that possible.

“Many families tell us that needing help did not mean their loved one had to give up their independence,” said Nick DeFrank, vice president of LTC News.

With Long-Term Care Insurance paying for care, professional caregivers, home modifications and community services can make it possible for an older loved one to stay at home and continue enjoying a good quality of life. Needing long-term care does not automatically mean the end of the life you enjoy.” — Nick DeFrank, vice president of LTC News.

LTC News, partnering with Amada Senior Care, offers free, no-obligation help to families whose loved one has a Long-Term Care Insurance policy to process the claim so they can easily start receiving the benefits from their policy. Learn more: — File a Long-Term Care Insurance Claim.

A healthy lifestyle can help preserve physical abilities and may delay certain limitations. A realistic long-term care plan addresses the possibility that you will eventually need assistance. Together, those efforts can help you protect your independence, reduce the burden on your family and preserve more choices about how and where you age.