It’s true – “age is just a number” and “you’re as young as you feel”. However, when someone mentions the phrase “healthy aging”, it’s a bit harder to subscribe to what it means exactly. After all, anyone who’s under the age of 40 sees aging as something that’s automatically unpleasant. Also for those who are a bit longer in the tooth, they may feel that they’re not aging so healthfully.

There are definitions for healthy aging, however, and they prove that aging isn’t all gloomy. More importantly, what it means to age gracefully is something you can actually measure and keep track of, which makes it something you can take action towards.

Putting a Definition to the Phrase

In a nutshell, “healthy aging” simply means living a longer and healthier life with fewer limitations, disabilities and illness. That means being able to do more of what you like, surpassing the notions of what it means to be in your 60s, 70s, 80s or beyond. And fortunately, that’s becoming a reality for many older adults worldwide.

Yet still, healthy aging encompasses a wide range of specifics that you can actually identify. Generally speaking, they involve the body, mind, emotions and other criteria, but different organizations have their own standards for what healthy aging entails.

Healthy Aging According to the World Health Organization (WHO)

The World Health Organization (WHO) defines healthy aging as “developing and maintaining the functional ability that enables wellbeing in older age”. The overall criteria of functional ability, according to WHO, involves:

• The ability to meet one’s basic needs
• The ability to learn, grow and make decisions
• The ability to be mobile
• The ability to build and maintain relationships
• The ability to contribute to society

This list encompasses a wide spectrum that ranges from your physical ability and wellbeing to more existential issues such as being able to make contributions within your community. The WHO goes on further to describe functional ability in two separate parts: intrinsic capacity and environment.

When it comes to intrinsic capacity, healthy aging refers to your ability to walk, think, see, hear and remember things well. It’s natural to feel less sharp as when you were younger, but an older adult who’s aging well will still have their senses and mind intact. Also, they will still be able to move and participate in various activities with a low or tolerable amount of pain and discomfort.

In terms of environment, healthy aging refers to your ability to connect with others at home or in your community and beyond. This facet encompasses your social life, emotions and general sense of purpose. With that said, it often involves the support of or reliance on health programs or policies since older adults may find it difficult to tap into this aspect of their lives alone.

Characteristics of Healthy Aging

With these definitions in mind, you might still want concrete examples of what healthy aging looks like. The reality is that aging treats everyone a little differently, but there are some universal characteristics to look for.

Healthy Aging Checklist

Physical

• You’re able to do household chores with tolerable, low or even no pain/discomfort
• You can exercise or travel regularly without overwhelming fatigue or discomfort
• Your aches and pains are relatively easy to manage
• Your senses still work well (five senses + vestibular and proprioceptive sense)
• Your physical exams present generally good results (even with a chronic condition)

Mental

• Your cognition doesn’t interfere with your daily activities (ie. driving)
• Your memory, attention span and other mental skills still seem sharp
• You’re able to learn new skills comfortably (ie. playing an instrument, a new language)
• You’re able to adapt to changes relatively comfortably (ie. new technology, job tasks)
• You regularly play brain games such as crosswords, sudoku or tablet/smartphone games

Emotional

• You can genuinely say you feel comfortable with who you are
• You wake up feeling optimistic even if you have some challenges
• You can manage negative feelings and thoughts
• You feel more youthful than your actual age (“I still feel like I’m only 40!”)
• You’re at peace with your limitations, regrets and imperfections

Social

• You have friends and family members you frequently spend time with
• You connect with friends through entertainment, education or travel
• You feel energized and refreshed during and after a social event
• You are often called or invited by friends who seek your companionship
• You have a thriving relationship with your significant other

This list might seem overwhelming and impossible to meet. However, with so many available resources, you and millions of older adults can tick off several, if not all of the boxes on this list.

Keep in mind also, that even if there are things you can’t tick off, that doesn’t mean you aren’t aging gracefully. If something is missing, you can start thinking about how to improve that facet if your circumstances permit.

Tips You Can Take to Age Gracefully

Fortunately, the path to healthy aging is one that you can find yourself or remain on with some effort and sound strategies. Most of these tips are things you have been told to do since you were young, but they take on an even greater importance as you get up in years.

• Eat sensibly – With the help of a doctor or nutritional coach and mindful eating, learn what foods give you energy, reduce symptoms of illness and promote longevity.

• Exercise regularly – Consult your doctor or a fitness coach who can prescribe a workout routine that helps you maintain muscle mass and strength, heart health, bone mass and balance.

• Sleep soundly – Adequate sleep improves brain function, reduces fall risks, increases energy, and improves immune health. As you age, these factors become more crucial, so don’t skip out on a good night’s rest!

• Destress daily – Deflect negative thoughts and emotions with things such as meditation, prayer, and even spiritual-based activities that bring calmness and tranquility.

• Learn constantly – Keep challenging yourself by learning new skills or new things in general. Learn to play a musical instrument or how to paint, a new language, or read about history or science or even try your hand at learning code.

• Travel restlessly – Fly out to Europe or Australia, or take a scenic drive in your state. Wherever possible, just travel. Seeing new faces and landscapes will maintain your youthful vigor and sense for adventure.

• Socialize plentifully – Science has shown that loneliness can have the life-reducing impact of smoking 15 cigarettes a day or excessive drinking. Make it a habit to spend time with friends and family members who bring out the best in you.

Healthy Aging – It’s Real, It’s Possible

Aging is challenging, but it doesn’t have to feel any less fulfilling than being in your 20s, 30s or 40s. Healthy aging is all about renewing your focus on what it means to live, and using your time and resources to enjoy life as opposed to enduring the hustle and bustle of youth.

You can age gracefully by adjusting your expectations, maintaining healthy habits and seeking new experiences with friends and family. By making this effort, your golden years will bring some of the most enjoyable moments in your life.