The new year often brings a wave of ambitious resolutions, from lifestyle overhauls to strict diets or intense fitness regimens. But research tells us the most sustainable changes are often the smallest ones.
The good news is that it’s never too late to start. Even if you weren’t especially active when you were younger, increasing movement and focusing on wellbeing can still pay dividends at any age. Later in life, there are real benefits to improving your fitness, balance and overall health.
At The Meadow Valley, we see firsthand how small changes in living can become truly transformative for our new residents.
Here are some simple habits that support better health and wellness.
Movement: Start Where You Are
Research shows that walking about 7,000 steps per day provides significant health benefits. You also don’t need to hit that number all at once. Even short bouts of walking can be beneficial.
It’s often easier (and more fun) with a group. At Meadow Valley, residents can join our exercise classes, explore walking paths and spaces across the campus or simply add extra laps during daily activities.
Movement doesn’t have to feel like exercise. It can just be part of your day.
Practice Balance Daily
Falls are a leading cause of injury and loss of independence among older adults. Health experts at Stanford Medicine often point to balance as a key factor in maintaining mobility and stability as we age.
One simple practice they suggest is standing on one leg for about 10-20 seconds at a time, if able. For safety, holding onto a countertop or sturdy chair is recommended. You can switch legs and repeat several times per side. It’s a seamless habit that can be incorporated into an existing daily routine.
Nutrition: Small Swaps, Big Impact
You don’t need to overhaul your entire diet. Research consistently points to the Mediterranean-style diet as one of the most effective eating patterns for healthy aging. It’s high in fruits, vegetables, whole grains, olive oil, and fish, and low in meat, sugar and processed foods.
Our culinary team at Meadow Valley focuses on creating nutritious, flavorful meals that support wellbeing. At a senior living community, there’s no meal prep, grocery runs or cleanup required—unless you feel like cooking! If you do, try adding more colorful vegetables to your plate, choosing whole grains when possible and enjoying meals in good company.
Sleep is a Foundation
Adults usually need at least seven hours of sleep every night, yet many older adults struggle with sleep quality. Lack of sleep impacts memory, mood and weight management, and has also been linked to diabetes, heart disease, obesity and depression.
If sleep is an issue, it could be worth speaking with your healthcare provider.
Brain Health & Social Connections
Mental stimulation through activities like crossword puzzles, learning new skills or engaging in meaningful conversations helps support cognitive health. Staying socially connected might be just as important, as isolation is a significant risk factor for cognitive decline.
At Meadow Valley, we design activities and programs to keep minds engaged and communities connected. From art classes, gardening and guest speakers to festive events and happy hours, there’s always an opportunity to learn something new and connect with neighbors.
Don’t Forget the Basics
Some habits are so simple that they’re easy to overlook:
- Stay hydrated: As we age, we often feel less thirsty, but water is crucial.
- Limit alcohol: Excessive drinking raises risks for high blood pressure, various cancers, and heart disease.
- Quit smoking: It’s never too late; your body begins healing almost immediately
- Use sunscreen and moisturize to protect thinning skin
Your Partner in Healthy Aging
Healthy aging is a part of the daily rhythm at Meadow Valley. From exercise and social dining to engaging activities and a supportive environment, senior living can encourage habits that support physical, emotional and social wellbeing.
Learn more about how Meadow Valley in Traverse City, Michigan can help you or a loved one live a healthy and fulfilling life, and contact us today to schedule a tour.
