Live Younger Longer

The effects of aging
It’s true that as we age, our bodies get a little worn. They
become more fragile and more susceptible to injury and
chronic illness. For example, our blood vessels tend to get
stiffer, causing our hearts to work harder to pump blood at
an appropriate rate. Our heart muscles change to adjust to
the increased workload, raising the risk of high blood
pressure and other heart problems.
Our bones tend to shrink in size and density, making them
weaker and more susceptible to fracture. Muscles generally
lose some of their strength, endurance and flexibility. Our
skin gets wrinkly and less elastic. Our brains undergo
changes that have minor effects on memory and thinking
skills. We may forget familiar names or words or find it hard
to multitask.
But changes that come with age are not the same as those
that occur with chronic illness. Aging may make us more
vulnerable to disease, but it doesn’t cause it. Our actions at
any age can help. Remember, nothing we do to improve our
health is ever too little, and it’s never too late, no matter
when we start. We can make choices that improve our
ability to maintain an active life, do the things we enjoy and
spend time with those we love.
Slowing the hands of time

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It’s never too late to make a change. And when it comes to improving your
health — and your health span — there’s no time like the present.
Don’t let excuses hold you back. It doesn’t matter if you’re closer to 75
than 65. Or if you haven’t exercised in 20 years — or longer. Or if you can’t
remember the last time you ate a vegetable that wasn’t deep-fried.
If you commit to eating healthy foods and getting more physical activity
now, you can still lower your risk of heart disease, cancer, dementia and
other chronic conditions. You’ll strengthen muscles and bones, reduce your
risk of injury, and move more easily in your daily life. You’ll sleep better
and improve your mental function. You’ll boost your mood and have more
energy.
In short, you will slow the aging process and increase your health span.
Making healthy choices truly does slow the hands of time. Research has
shown that even after age 65, an improved diet and physical activity can
slow the aging process. For every year that you live, the things we typically
think of as “aging” — such as decreased mental sharpness and memory,
decreased walking speed, and increased body aches — are slowed by 25%
with changes in diet and regular physical activity. Another way to think of
this that may motivate you is that small changes in your diet and physical
activity can reduce your aging. By how much? As you’ll read later, these
changes allow you to live another year but only age 9 months!
So, what does moving more and eating better after age 65 look like? What
exactly do you need to do to achieve these benefits?
For starters, if you smoke, it’s not too late to stop. You’ll reduce your risk of
dozens of diseases — including heart disease and 12 different kinds of
cancer. Research shows that quitting smoking can actually increase your life

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expectancy up to 10 years. If you drink too much alcohol, slow down to a
drink a day or quit altogether.
Not sleeping well? Practice good sleep hygiene and talk to your doctor
about options that can help. Practice stress-reducing techniques and connect
with friends and family. Those measures alone will improve your quality of
life at any age.
However, two of the most powerful actions to improve your daily life and
your health span are increasing your physical activity and changing your
diet.