Longevity isn’t just about living a long life—it’s about living well. With more than 1 in 5 Americans projected to be 65 or older by 2040, according to the U.S. Department of Health and Human Services, aging is becoming a central focus for many. Yet, many of us still think about aging as an inevitable decline. This mindset is changing. At Age Brilliantly, we believe that aging should be embraced, not feared, and that it’s never too early—or too late—to take charge of your health.

Dr. John Batsis, a geriatrician at the University of North Carolina at Chapel Hill, offers valuable insights into how to maintain your health and vitality as you age. Drawing on his extensive experience, Dr. Batsis explains that a few key factors can dramatically influence how well you age: proper nutrition, regular physical activity, and strong social connections. His advice is clear: Healthy aging starts now, and it’s within your control.

Dr. Batsis emphasizes that while genetics and past behaviors play a role in aging, there are many modifiable factors that can significantly affect your health in later years. “You can’t change your genetics; you can’t change your past,” he says. “But you can change your future with things that are modifiable.” This includes adjusting what you eat, how much you exercise, and how engaged you are with your community. And, crucially, it requires a willingness to make changes.

Whether you’re in your 40s, 50s, or 60s, it’s never too late to take steps to improve your health and quality of life. These are the strategies that will make a difference over time. And you don’t have to wait until retirement—healthy aging can begin at any stage of life.

1.  Proper Nutrition: Food as Medicine

Nutrition is foundational to healthy aging. Dr. Batsis stresses that eating well isn’t just about eating the right foods—it’s about forming lifelong habits. He encourages people to adopt a balanced diet, such as the Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats.

“The food environment can be challenging, particularly in Western societies,” says Dr. Batsis. “But cooking your own meals with fresh ingredients is vital.” He believes that food is medicine, and embracing this philosophy can be transformative at any age.

Studies back this up: Research published in the American Journal of Clinical Nutrition found that a healthy diet can not only extend lifespan but also improve quality of life as we age.

Action Steps:

• Use apps like MyFitnessPal or Yummly to track your meals and find healthy recipes that support longevity.
• Aim to reduce processed foods and increase whole, nutrient-rich foods in your
• Consider consulting with a nutritionist through platforms like EatRight to personalize your diet for aging healthfully.

2.  Regular Exercise: Keeping Your Body Strong

Physical activity is another cornerstone of healthy aging. Dr. Batsis recommends regular walking, with a goal of at least 150 minutes of moderate activity each week. In addition to aerobic activity, resistance training is critical as we age, helping to preserve muscle mass and strength.

“Muscle strength is something we lose as we age,” Dr. Batsis says. “That’s why resistance-based activities are so important.” Incorporating exercises like weight training, yoga, or Pilates can significantly improve balance, strength, and mobility.

The Journal of the American Geriatrics Society has published studies showing that older adults who engage in regular physical activity have better overall health, fewer chronic conditions, and a lower risk of premature death.

Action Steps:

• Track your activity with fitness apps like Fitbit or Strava.
• Include weight-bearing exercises in your routine to maintain muscle Websites like Bodybuilding.com offer exercises for all levels.
• Join a fitness class or try online programs such as Peloton to stay motivated.

3.  Social Connection: The Power of Community 

Social isolation is a major risk factor for poor health in older adults. Dr. Batsis highlights that strong social connections are often overlooked, but they’re essential for mental health and overall well-being. “Social networking is really helpful to engage in stimulating conversations,” he says, emphasizing that these connections provide a sense of self, well-being, and purpose.

Research has consistently shown that maintaining social relationships can lower the risk of depression, cognitive decline, and cardiovascular issues. According to a study in PLOS Medicine, older adults with strong social ties live longer and healthier lives.

Action Steps:

• Engage with your community through local groups or online Websites like Meetup help you connect with others based on shared interests.
• Consider joining a volunteer organization like VolunteerMatch to meet new people and give back to your community.
• Stay connected with friends and family through regular phone calls, video chats, or social media platforms like Facebook or WhatsApp.

Healthy aging is a lifelong process, and Dr. Batsis encourages people to start thinking about it now. “It’s not only as a young adult or middle-aged adult, not only around retirement age. It still can occur well into one’s 80s and 90s,” he explains. The key is to define what healthy aging means for you and take concrete steps to achieve it, whether that’s focusing on your physical health, building social connections, or pursuing lifelong learning.

It’s never too early or too late to start prioritizing your health. By adopting good habits, staying active, eating well, and maintaining meaningful relationships, you can enhance your quality of life at any stage.

As you look ahead to your future, what are some changes you can start making now to support your long-term health?

Join the conversation and share your thoughts on aging brilliantly at the Age Brilliantly Forum.