7 Lifestyle Hacks to Increase Vitality and Longevity in Older Adults

Taking proactive steps now, such as adopting a healthy lifestyle and considering long-term care planning, can significantly enhance your quality of life and potentially extend your lifespan. By prioritizing preventive measures and making informed choices, you can lay the foundation for a more fulfilling and secure future.

Recommend This Page
7 Lifestyle Hacks to Increase Vitality and Longevity in Older Adults
5 Min Read January 20th, 2024

Clusters of centenarians live in the most unexpected places worldwide, from Okinawa, Japan, to Sardinia, Italy. Researchers call these areas “Blue Zones,” believing they hold the key to a long, healthy life.

Regardless of your current age, the desire to lead a long and healthy life is likely a common goal. While there are no absolute guarantees, issues like chronic health conditions, mobility limitations, dementia, and frailty can still happen no matter what we do.

However, by prioritizing a healthy lifestyle, preventive health care, and long-term care planning, individuals can increase their chances of enjoying a longer, more vibrant, and fulfilling life. Taking advantage of some of these longevity hacks will be helpful!

The most effective longevity hacks may surprise you, as not all pertain to diet and exercise. Having a sense of purpose, socializing, resting, and spending time with family are among the most important principles older adults should adopt. Here are seven healthy lifestyle habits to increase vitality.

  1. Move Your Body

It’s normal to feel new aches and pains as you get older. However, continuous movement — even gentle ones — is critical for a longer life. According to a recent study, older adults taking 6,000-8,000 steps daily reduce their mortality risk by 50%-60%. 

Yoga can also decrease frailty in adults over 65 years old. Another study in the Annals of Internal Medicine found hatha, iyengar and chair-based yoga styles were most effective for improving gait and balance, building endurance, and strengthening hands and lower extremities.

  1. Eat Nutritious Foods

Aiming for a well-balanced diet of clean fruits and vegetables, lean protein, and whole grains is best for long-lasting life expectancy. 

Consuming more fish as you age will ensure you receive adequate omega-3 fatty acids. Omega-3s can significantly lower your risk of Alzheimer’s disease and enhance brain function in older women. 

The American College of Lifestyle Medicine also points out the importance of plant-based eating. A plant-based diet is one of the most prevalent longevity hacks, decreasing your risk of coronary heart disease by 40% and cerebral vascular disease by 29%.

  1. Build Connections

The 2023 report published by the Alzheimer’s Association says 10.7% of adults over 65 have Alzheimer’s dementia. Older adults should spend more time socializing with friends, family, and their community to counter the risk and keep their cognitive function sharp. 

Ample research demonstrates the positive effects of social interaction between aging adults. Deepening your relationships with others also produces greater life satisfaction and happiness. 

Finding a new purpose in your next chapter of life can also build connections with others. For instance, older adults volunteering at least 100 hours annually reduce their mortality risk and achieve greater physical and mental outcomes. 

  1. Meditate Daily

The American Institute of Stress highlights how chronic stress weakens the immune system, leading to a higher chance of developing heart disease, type 2 diabetes, cancer, osteoporosis, inflammation, and other age-related conditions. It also reduces your body’s immune response to life-saving vaccines to prevent influenza and pneumonia. 

Meditation is one of the simplest and most necessary longevity hacks to decrease stress as you age. Mindfulness techniques, breathing exercises, guided imagery, body scans, and loving-kindness methods promote a healthier mind and body. 

You don’t need experience to begin meditating. Just sit comfortably on the floor or a chair, close your eyes, and focus on your breath.

  1. Improve Sleep Hygiene

Those with poor sleeping habits — or more serious conditions like sleep apnea — must get their bedtime routine under control to increase vitality. About 8% of all deaths may be attributed to chronic poor sleep. 

Ideally, you should aim for seven to eight hours of sleep per night — but sleep quality is just as important as the number of hours you have your eyes closed. Achieving a deep, restful slumber is the best way to feel refreshed and energized for the day. Avoid caffeine and shut down your devices well before bed. These things can obstruct melatonin production and prevent you from falling asleep in the first place. 

  1. Go Outside

There’s a reason why doctors prescribe the outdoors as an alternative treatment for various physical and mental health conditions. Being outside improves your mood and promotes physical activity. Research shows adults over 70 report fewer musculoskeletal pains, poor sleep patterns, and urinary incontinence when they go out. 

Because most no longer work, they also tend to have higher vitamin D levels from more sun exposure. Vitamin D is essential for preventing osteoporosis, reduced skeletal muscle mass, bone fractures, and weakened mobility. Over 2 million Americans suffer fractures from osteoporosis. 

  1. Practice Positivity

When was the last time you had a good belly laugh? Embracing your natural positive reactions to the world around you is essential for longevity. More frequent laughter reduces your risk of cardiovascular disease and stress-induced cancer while increasing immune functioning. It also just feels good to laugh out loud.  

Likewise, expressing gratitude for what you have puts difficult circumstances into perspective and boosts life satisfaction. Keep a journal by your bedside and write down three things you are grateful for daily. This practice allows you to reflect on positive experiences, loved ones, and reasons for joyfulness.

Healthy Aging Starts with a Healthy Lifestyle

You can increase your life expectancy by adopting healthy lifestyle habits, from nutrition to meditation to laughter. These longevity hacks touch on every aspect of your physical, mental, and emotional well-being for optimal health and vitality.

However, a healthy lifestyle alone doesn't prevent you from having aging issues like long-term care.

Longevity and Long-Term Care

Despite the potential for a longer and more active life, longevity still comes with its set of challenges, and one significant concern is the increased risk of needing long-term care as we age. The rising costs of long-term care services will pose a substantial physical, emotional, and financial burden on you and your family. To address this challenge, it's crucial to engage in advance planning to ensure that you have the resources and support necessary to maintain your quality of life in later years.

Long-Term Care Insurance is a valuable tool that can help mitigate the financial impact of long-term care needs. By adding an LTC policy to your comprehensive retirement plan, you create a safety net that provides access to quality care, including the option to receive care in the comfort of your own home. 

This not only protects your assets but also eases the burden on your family, ensuring that you can enjoy your retirement years with peace of mind, knowing that you have a plan in place to address potential long-term care needs.

Recommend This Page

About the Author

Beth Rush writes about various health and wellness topics, helping readers learn how to make healthy lifestyle choices and better enjoy their lives.

LTC News Contributor Beth Rush

Beth Rush

Contributor since August 9th, 2023

Editor's Note

As life expectancy increases, the prospect of needing long-term care in your lifetime becomes more significant. This can be a concerning thought, not only for you but also for your family. The rising costs of in-home care, assisted living facilities, and nursing homes can be overwhelming, far exceeding what your health insurance or Medicare will cover. These expenses threaten to deplete your personal savings and leave your loved ones grappling with hardship trying to be caregivers.

Taking on the role of a family caregiver can also be challenging, as it often means balancing demanding jobs, personal lives, and caregiving responsibilities. This juggling act can lead to immense stress and strain on your relationships with family members. Without Long-Term Care Insurance, your options for quality care may be limited, especially if you're on a tight budget.

Even if you have substantial savings, you could spend large sums of money on quality care, and self-funding may cost you more because of marketing timing and tax complications. 

LTC Insurance gives you greater control over your care choices, ensuring you have access to preferred facilities and services that align with your individual needs and preferences. It also provides relief to your family caregivers, relieving them of the financial burden and offering professional care options that minimize the stress and emotional toll on your loved ones.

Furthermore, LTC Insurance may offer tax advantages, as premiums can be tax-deductible. Additionally, you can use pre-tax money in a Health Savings Account (HSA) to pay for premiums. While an LTC policy may not be a perfect solution, it offers a crucial safety net, providing you with peace of mind.

The best time to add Long-Term Care Insurance to your retirement plan is when you are in your 40s or 50s, but you can find affordable options in your 60s and beyond, depending on your level of health.

LTC Insurance Specialists Help Find Options

Long-Term Care Insurance can be complicated for some people, plus there are many insurance companies and options to consider. Different plans, varying costs, and intricate details can make shopping for coverage daunting. A qualified LTC Insurance specialist understands how these products work, how they are underwritten, and how they get used when you need care.

Think of an LTC specialist as your expert guide through this complicated landscape, helping you shop for the best coverage at the lowest cost.

Unlike agents tied to one company, Independent LTC Insurance specialists typically work with the top-rated insurers that offer these products. This means they can give you unbiased advice, not just try to sell you the best option for their company. They'll focus on finding the perfect plan to fit your needs, budget, and preferences, giving you accurate quotes from all the top companies. 

Long-Term Care Insurance premiums and underwriting standards vary dramatically between insurance companies, making an LTC Insurance specialist very valuable in finding the proper coverage and the lowest cost. 

Help Find Quality Care with LTC NEWS

The job of finding care for a loved one can be overwhelming. However, the LTC NEWS Caregiver Directory makes it easier to find quality care. The directory is a free, comprehensive national database with over 80,000 providers of long-term care services, simplifying finding qualified caregivers or appropriate care facilities. You can search for providers where you or your loved one lives and read about their qualifications and options. 

For those with an LTC policy, LTC NEWS can help process claims from any Long-Term Care Insurance policy. LTC NEWS, in partnership with Amada Senior Care, a nationally recognized in-home health care agency, ensures that you and your loved ones receive the quality care you deserve. This service comes at no cost or obligation - Filing a Long-Term Care Insurance Claim.

These four LTC NEWS guides will assist you in trying to find appropriate long-term services for a loved one:

Benefits for Your Website and Business - LTC NEWS

LTC NEWS offers an assortment of marketing and advertising options to help you reach your target audience. Our sponsored content articles are a highly effective way to drive traffic to your website, increase brand awareness, and build relationships with potential customers.

Benefits of Sponsored Content on LTC NEWS 

  • Drives website traffic: Sponsored content articles are placed on LTC NEWS's homepage and other high-traffic website areas, ensuring that a large audience sees your message.
  • Increases brand awareness: Sponsored content articles are written in a way that educates and engages readers, helping to position your brand as a thought leader in your industry.
  • Connects with target audience: LTC NEWS's audience is made up of people who are interested in long-term care, making it a great way to reach potential customers who are already considering your products or services.
  • Improves SEO: Sponsored content articles are written in a way that is optimized for search engines, helping to improve your website's ranking in search results.

In summary, sponsored content on LTC NEWS is a powerful marketing tool that can help you boost website traffic, SEO, brand recognition, and audience engagement. Traditional advertising is also available to keep you in front of potential customers. 

Learn more about how LTC NEWS can help market your business, drive traffic, and improve SEO - Advertise With Us | LTC News.

LTC NEWS: Share Your News with Us

LTC NEWS is a leading website for news and information about aging, caregiving, health, lifestyle, long-term care, and retirement planning. We are always looking for new stories to share with our readers. 

If your group, organization, business, or political committee has news to share, we encourage you to submit a press release to us.

You can submit your press release - newsroom@ltcnews.com 

LTC News Trusted & Verified

Work With a Trusted Specialist

Get Accurate Long-Term Care Insurance Quotes

  • Has substantial experience in Long-Term Care Insurance
  • Strong understanding of underwriting, policy design, and claims experience
  • Represents all or most of all the leading insurance companies
man and woman sitting at desk
  • Latest

  • Oldest

  • Homecare

  • Health

  • Government

  • Care Facilities

  • Pets

  • People

  • Lifestyle

  • Insurance

No Results - Try refining your search

Step 1 of 4

Find a Specialist

Get Started Today

Trusted & Verified Specialists

Work with a trusted Long-Term Care Insurance Specialist Today

  • Has substantial experience in Long-Term Care Insurance
  • A strong understanding of underwriting, policy design, and claims experience
  • Represents all or most of all the leading insurance companies

LTC News Trusted & Verified

Compare Insurers