Some great news for 50-somethings: life expectancy in the United States had risen to 78.4 years as of 2023, a pandemic-era record high, the CDC reported. That’s one year more than the last year, 2022, and a 6% drop in deaths. It’s proof that healthy, active living is possible even as we age. For the 108.7 million Americans over the age of 50, it can be a time to redefine aging not as the inevitable decline that should come with age, but as a period of wisdom, richer relationships, and informed decisions. Although some of aging’s changes cannot be arrested, many can be postponed or even be avoided with sound habits. For these, 11 things you should stop doing once you are 50 to live your best, healthiest life are given below.
1. Never Go It Alone
Loneliness is not a feeling, it’s a health risk. America’s U.S. Surgeon General reminds us that loneliness is as bad for your health as smoking 15 packs a day, increasing the risks of heart disease, diabetes, and losing mental abilities significantly. In age, milestones such as house move or loss make it harder to stay plugged in. But you don’t have to do it by yourself.
Call or video phone friends and relatives, even for one minute technology has never been easier. Libraries or AARP usually provide free instruction if technology is not your area of expertise. Volunteering is also a gem: a 2020 Harvard study discovered that two hours of volunteering a week can reduce your chances of premature death. Join a neighborhood organization, religious activity, or painting/dance class to have company. Even getting a pet will brighten your mood and will make you active if you can’t walk, just choose one that is easy to look after, like a low-maintenance cat.
2. Never Miss Your Eye and Ear Check-ups
Your senses are more than just conveniences they’re critical to your health. Skipping eye and ear check-ups can lead to serious issues. Untreated hearing loss, for instance, is linked to a higher dementia risk, while vision problems increase your chance of falls, per the CDC. If you’re turning up the TV or struggling in noisy conversations, it’s time to see an audiologist. Hearing aids are now more accessible, with over-the-counter options widely available.
For your own good, routine check-ups (every 1-2 years beyond age 65) detect issues such as cataracts or macular degeneration before they are emergencies. Medicare Advantage plans typically pay for these tests, so review your benefits. Staying on top of these visits keeps you in the know, safe, and active in life.
3. Never Miss Must-Have Preventive Screenings
Preventive screening is your secret weapon for discovering issues before they happen. They are covered by most insurance, including Medicare, so expense should not be an issue. Heart disease remains a leading cause of death, so have blood pressure checked every year (more frequently if high) and cholesterol every 4-6 years. Hypertension can creep along undetected without anybody even knowing it and cause stroke or kidney disease.
You cannot opt out of cancer screening. Women can discuss with their doctor how frequently they should have mammograms typically every 2 years between the ages of 50-74. Colon cancer risk also rises after age 45, so colonoscopy or other screening tests like fecal occult blood tests is crucial. They can even stop cancer from happening by removing precancerous polyps. Don’t miss Pap smear for cervical cancer, osteoporosis bone density test (women 65 years, men 70 years), or for diabetes and depression screening. These visits are your secret to remaining vital.
4. Never Sit Still for Long Hours
Our bodies were meant to move, and sitting for long periods of time at the office or on the couch isn’t healthy after age 50 years old. Long periods of sitting lead to decreased blood flow, stiffness, and even mood change. You’re not a marathon runner; it’s a matter of taking small steps. Set a timer to stand up, stretch, or take some minutes of walking every hour. Walking around the house for a lap or during a commercial break to stretch is a good start.
Even with regular exercise, sitting hours will negate all the benefits. Incorporate motion into activity use stairs, walk to a neighbor, or dance while cooking. These activities increase energy, improve balance, and reduce falls, remaining independent and active.
5. Never Overshoot Alcohol Intake
With increasing age, alcohol behaves differently with us. Past 50, our body metabolizes it less effectively, affecting sleep, cognition, and even the risk of dementia. Excess also increases depression risk and can ruin other health goals. Moderation is the answer: no more than 10 standard drinks a week, and no more than 4 daily, recommends NHMRC.
If cutting back seems tough, don’t fret. Counseling or support groups can be good solutions. Swapping that second glass of wine for a mocktail or herbal tea is not only better for you it’s little acts of self-care that are worth it in energy and concentration.
6. Never Compromise on Regular Exercise, Including Strength Training
Exercise isn’t something you choose not to do something you must do. Aging brings sarcopenia, the inevitable loss of muscle mass, but strength training will fight it and make you strong and self-sufficient. It’ll also reduce your risk for type 2 diabetes. Aim for 30 minutes of most days’ aerobics fast walking, swimming, or dancing and strength training like weightlifting or body weight training two times a week.
Physical exercise like yoga or Tai Chi is balance and flexibility-based, reducing the risk of falling. Always do what your doctor says if you are going to be experimenting with something new, especially if you have health issues. Do it because you love it, and it will not be work your secret to remaining young.
7. Never Smoke (or Vape)
If you vape or smoke, the healthiest thing your body can ever do is quit. Smoking ruins nearly every organ, from bones to lungs, and vaping ain’t the threat that it’s made out to be it’s linked to lung injury. Quitting whenever has point-blank benefits: breathing easier, healthier heart, and less sickness.
Assistance is available nicotine gum, patches, or Quitline counseling is within reach wherever you are. A few of the aids are covered by Medicare, so do some digging on that. Ending this habit opens you up to trying to achieve your health objectives in good earnest.
8. Never Disparage Your Sleep
Sleep is the reboot button for the body, and at 50, no bargains. Healthy sleep (7-9 hours) promotes weight control, heart health, and focus. Even cleanses brain toxins associated with Alzheimer’s. Menopause interferes with women’s sleep, but anyone can enjoy a pre-evening routine no sleeping in past sunrise and relaxing rituals such as chamomile tea or a relaxing bath.
If you’re tossing and turning, small tweaks like dimming screens or keeping a cool bedroom can help. Prioritize sleep, and you’ll feel sharper and more energized.
9. Never Let Your Mental Well-being Take a Backseat
Life beyond age 50 is about consequential changes kids moving out, taking care of aging parents, or professional success. Stress control is important in the sense that it also comes with Alzheimer’s and dementia risk. Challenge your brain with pursuits like learning to play a new musical instrument, book club, or gardening. They are challenging and rewarding.
Meditate, do yoga, or simply take a soothing lavender-scented bath to unwind and ease stress. Social events are brain-booster milestones, too, so stay social. Your brain is just as important as your body it’s your ticket to making it through.
10. Never Miss Important Immunizations
Your immune system slows with age, so vaccines are a necessity. A yearly flu shot is a given flu can strike big time after 50. Tetanus booster every 10 years (also helps against diphtheria and whooping cough). Had chickenpox? Shingles vaccine is your ticket. Age 65 or older? Your doctor can recommend the two-shot pneumonia vaccine, particularly if you have diabetes or respiratory disease.
Vaccines protect your community and yourself. Stay on schedule with your doctor it’s easy to be healthy.
11. Never Sacrifice a Healthy Diet
What you place on your plate will dictate how you’ll age. Vegetarian-type of consumption made up of fruits, whole grains, and lean protein spurs energy and fights disease. Eat Mediterranean-style, like among Ikaria’s elderly or Sardinia. Avoid refined carbohydrates and incorporate a cornucopia of green leafies like spinach or kale to boost digestion and curb diabetes.
Calcium for healthy bones get it in milk, tofu, or nuts. Water, perhaps a splash of citrus. Healthy eating isn’t a diet, but a lifestyle that will fuel you.
Your Best Years Are Now
These 11 habits are your ticket to success at 50. From exercising smart to mining smart for minerals, each decision shapes a healthier, happier you. Aging is not about slowing down it’s about living smarter. Begin small, be consistent, and see your golden years sparkle.
