The One New Year’s Resolution Longevity Experts Are Begging People Over 50 to Start Making

New Year’s resolutions certainly get a bad rap. Jokes about the gym being crowded on January 1 but empty by February are par for the course. It’s enough to make you wonder if it’s even worth it to make resolutions at all—especially if you are 50 or older and have had the same habits in place for decades.

Here’s some encouraging news from two geriatricians specializing in longevity that we talked to: Making health-related New Year’s resolutions can absolutely be worth it as long as they are realistic and can be maintained long-term. With that in mind, there is one New Year’s resolution in particular they wish everyone 50 and older would make.

Related: The One Habit a Longevity Expert Is Begging Everyone Over 50 to Adopt ASAP

The Best New Year’s Resolution for Longevity for People 50 and Older

The best New Year’s resolution for health for everyone 50 and older is to be as active as possible, according to Dr. Sonja Rosen MD, FACP, AGSF, geriatrician and medical director of geriatrics at Cedars-Sinai. “If you want to take one step toward living as long and healthfully as possible, this is the goal to make,” Dr. Rosen insists.

Dr. Richard W. Besdine, MD, a professor of medicine in the Division of Geriatrics and Palliative Medicine at Alpert Medical School of Brown University, recommends the exact same resolution to people 50 and older: “Be more physically active!”

There are several reasons why both longevity experts say that being physically active is the best action people 50 and older can make for their health. Dr. Besdine explains that physical activity benefits both the heart and brain, lowering the risk of both cardiovascular disease (the No. 1 cause of death in the U.S.) and dementia.

Related: The #1 Health Myth Longevity Experts Are Begging People Over 50 to Ignore

He explains that exercise increases blood flow to the brain, which protects against plaque buildup. Plaque buildup in the brain is linked to dementia, which is why exercising regularly is a powerful way to protect against it. Scientific research has found that even light to moderate exercise can reduce the risk of Alzheimer’s disease.

In addition to these heart and brain benefits, both doctors say that exercising regularly helps support balance and reduces the risk of falls. “Exercise decreases falls by up to 39%,” Dr. Rosen pointed out, adding it also does wonders for mental health: “Exercise produces natural endorphins that help combat depression.”

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How to Make Your New Year’s Resolution Stick

The longevity-related benefits to being physically active are clear, but the question still remains for how to make it actually last long-term. Dr. Rosen’s advice? Find a form of physical activity you actually enjoy. That means, if you find running super boring, don’t force yourself to jog on the treadmill when taking a dance class or kickboxing sounds more fun.

If you have no idea where to start, Dr. Rosen says that signing up for group fitness classes can be helpful. “Exercising in a group class or even online are wonderful ways to get physical fitness and also social connection at the same time,” she advises.

Related: If You Want to Live to 100, Here’s the Surprising Thing to Prioritize

Both doctors say that committing to taking a daily walk is a great goal to start with. Scientific research shows that walking 6,000 steps a day is linked to living longer. “If you are 70 or older, walking 150 minutes a week [or 30 minutes five days a week] reduces the risk of heart disease, diabetes and Alzheimer’s disease,” Dr. Besdine says.

Need a specific exercise goal to aim for? Dr. Rosen points to the U.S. Centers for Disease Control and Prevention’s recommendation of engaging in at least 150 minutes of moderate intensity exercise a week. That comes out to 22 minutes a day every day or 30 minutes per day for five days a week. Additionally, Dr. Besdine says people 50 and older can benefit from doing strength training a few days a week. This helps with maintaining muscle and bone mass, both of which decline naturally with age, as well as helping to reduce the risk of falls.

Both doctors emphasize that any physical activity is better than none. If walking for 30 minutes each day is currently out of reach for you, start with 10 minutes. You can increase your goals over time as your body adapts and you build up endurance.

Getting older certainly doesn’t have to mean slowing down. As long as your health goals are realistic and sustainable, they could help usher you into the healthiest phase of your life. This January, take it one step at a time—literally! 

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Sources

• Dr. Sonja Rosen MD, FACP, AGSF, chief of geriatric medicine at Cedars-Sinai, Medical Director of Geriatrics at CSMCF and Professor of Medicine, Cedars-Sinai
• Dr. Richard W. Besdine, MD, professor of medicine in the Division of Geriatrics and Palliative Medicine at Alpert Medical School of Brown University