As we get older, staying healthy becomes more important than ever. The good news is, small, everyday choices can make a big difference. Here are some simple tips to help you thrive in your golden years.

Regular Exercise:

Our bodies need to be active to stay healthy. Regular exercise not only helps you live longer, it can also help you avoid pain and disability as you age. One study of adults age 40 and older found that taking 8,000 steps or more each day was more significantly linked to a lower chance of all-cause mortality than taking just 4,000 steps per day. Proof that being active really does help. Simple activities such as yard work, taking the stairs instead of the elevator, and dog-walking can help to add steps to your day!

It’s also important to keep up strength and muscle mass as you age. One study showed that in adults older than 55, muscle mass was a better predictor of longevity than body mass index (BMI). Whether done at home or at the gym, strength training is very beneficial for older adults. Combining strength training with other activities such as taking a brisk walk or yoga is also helpful.

Eating Healthy:

As we age, a healthy diet becomes more important than ever. One diet that is getting a lot of attention is the Mediterranean-style diet. This consists of lots of fresh produce, whole grains, legumes and beans, fish, and healthy fats. A recent study showed that following a Mediterranean-style pattern of eating gave people a lower risk of sudden death due to a heart attack.

Another diet recommended by the National Institutes of Health is the MIND diet. This combines a Mediterranean-style eating pattern with the DASH diet. The MIND diet was made to help older adults think, learn, and remember better. A study showed that it is linked to slower cognitive decline and a lower risk of Alzheimer’s disease in older adults. We know that healthy eating isn’t always easy these days, so be sure to talk to your primary care provider if you have any questions. Remember, it’s never too late to start eating healthy!

Restful Sleep:

You’ve probably heard an older adult complain about not sleeping well. Sleep problems tend to be more common with people over the age of 65. Older adults need seven to nine hours of sleep each night. Not getting a good night’s sleep can make seniors more irritable and sometimes feel sad. Poor sleep can also make older adults forgetful and more likely to have falls and other accidents.

Fortunately, there are proven ways to help you get a better night’s sleep. Following a regular sleep schedule can definitely help. This means going to bed and getting up at the same time each day. Exercise can also help you sleep better as long as it isn’t too close to your bedtime. You should also avoid taking a nap late in the day. This can stop you from falling asleep later. There are many health benefits from getting a good night’s sleep. Some studies show it is linked with lower rates of insulin resistance, obesity, and heart disease. To learn more about getting a good night’s sleep, see this infographic from the National Institute on Aging.

Limit Alcohol Consumption:

Having a drink now and then usually won’t harm you. However, heavy drinking or alcohol dependence can affect every organ in the body. In fact, drinking too much alcohol can cause parts of the brain to age early. Your heart can also be affected by alcohol. This 2016 study also showed heavy drinking is linked to poor heart health. It’s important to know that alcohol can affect you more as you get older. This can lead to more accidents such as falls and car crashes. Drinking can also make existing health problems worse. And have dangerous interactions with the medicines you take.

If you do drink, cutting back on alcohol can really benefit your health. You can learn about the current U.S. guidelines about alcohol use here. Be sure to talk to your primary care provider if drinking or substance use has become an issue for you.

Healthy aging doesn’t require drastic changes, just consistent, mindful choices. Start with one small step today and build from there. Your future self will thank you!