Aging is a topic many of us would rather avoid — but refusing to acknowledge the process does not stop it from happening, and neither do the anti-aging supplements and treatments promoted by influencers. According to physicians, the key to aging well lies not in fleeting trends but in a set of enduring habits that are best adopted as early as possible.
Doctors interviewed about their own priorities — and the mistakes they work hardest to avoid — emphasized exercise, social connection, and cognitive stimulation as cornerstones of long-term health.
Never Underestimate the Value of Exercise
Geriatrics specialist Aileen Pangilinan said she sees firsthand how older patients who have exercised throughout their lives age better than those who have not. Even at ages when demands pile up, she said, people must carve out time for physical activity.
She particularly recommends endurance exercise, with a target of 150 minutes per week — roughly 30 minutes a day, five days a week. “That’s the goal: you don’t go from zero to that level in a single day,” she said. “We always recommend trying to gradually increase intensity to reach that goal.”
Walking, running, swimming, dancing, cycling or any activity that keeps you moving can work, she added. Starting early is best, but it is never too late. “You can start exercising at any time and still feel the benefits.”
Physician Michael Danielewicz warned that the real enemy is the sedentary lifestyle that modern life makes easy to slip into. “Many of us have jobs where we sit for long periods,” he said. “Even if you have one of those jobs that keeps you seated and not moving much, take time to get up and make sure you schedule time for structured physical activity, whether it’s a brisk walk, a jog or a 5K run.”
Don’t Neglect Strength Training
Muscle mass is one of the pillars of healthy aging — and it is not easy to preserve. Without physical activity, it begins to decline earlier than many people realize, starting slowly in the thirties and then accelerating. That is why physician Joshua Septimus advises patients to begin strength training as early as possible and to continue into old age.
It is never too late to start, he said, but beginning young builds a better foundation as the body ages. He generally recommends strength training twice a week for 30 minutes, at any age.
There is no single right way to build muscle, and it does not require a gym or free weights. Yoga, Pilates, CrossFit, resistance-band exercises and bodyweight workouts are among the many options.
Try Not to Become Isolated
Danielewicz described social isolation as one of the most difficult issues to address. “We know social isolation has an impact on health. We know it can affect people’s longevity, their physical well-being and their mental health,” he said. But isolation is rarely voluntary — it often happens despite our best intentions, under difficult circumstances, and is not easy to avoid.
“What I would say, though, is that I encourage people to get involved in their community, to open up to their environment, to spend time with their support networks and the people who matter to them,” he said. Joining local groups, neighborhood associations, sports clubs or book clubs — or simply picking up the phone — helps “maintain social ties, keep the mind sharp and avoid premature aging,” he added.
Don’t Smoke — and Don’t Drink Too Much
“We know smoking causes premature aging both physically and cognitively, so I encourage people who smoke or use tobacco products to work actively with their health professionals and support network to try to quit — while knowing it is really hard,” Danielewicz said. Whether you are 20, 40, 60 or 80, it is never too late to stop.
Along the same lines, people should avoid drinking “too much” alcohol. While French culture tends to encourage moderation, the World Health Organization reminds the public that no level of alcohol consumption is safe for health.
Never Stop Stimulating the Brain
“It is very easy, at any age, to spend the day without trying new things, without keeping your mind active or stimulated,” Danielewicz said. Cognitive abilities depend on brain stimulation, which requires acquiring new knowledge and having novel experiences.
“Mental stimulation takes a different form for each person — whether it’s reading a new book, taking part in a civilized debate, doing puzzles, playing games or even sometimes video games,” he said.
The list may sound obvious, but it is far from easy in practice. Between the stress of daily life and the relentless pace of work, unhealthy habits creep in easily. “We are all human,” Danielewicz said, adding that people should not feel guilty about lapses — but should remember that it is never too late to start.
