Aging well is not solely a matter of luck or genes, in my experience as a gerontologist. The choices we make, the connections we nurture, and the support systems we build shape it. There is no better time than now to start—the latest research from 2024 and 2025 supports this.

Let us begin with a crucial insight: midlife is more important than we once imagined. In new studies, it has been shown that between ages 45 and 55, organ systems age at drastically different rates. Consequently, what we do in midlife can have a profound impact on how we age in the future. Researchers now describe this stage as a final opportunity to build healthy habits.

What is one of the most effective things we can do? Do not stop moving. The “super-agers,” older adults with exceptional cognitive and physical function, are consistent exercisers across cultures. Studies show that strength training can reduce your risk of early death by up to twenty percent with just thirty to sixty minutes per week. That is a powerful return on a relatively small investment.

Despite the importance of movement, going alone is not enough. A 2025 study published in JAMA Network found that people who followed structured programs combining exercise, healthy eating, and cognitive activities fared better than those who made changes on their own. What is the takeaway? Structure and community are important. The more systems and people we have in place to support us, the more likely we are to succeed.

Now let us talk about diet. A Mediterranean diet rich in vegetables, fruits, whole grains, legumes, nuts, and healthy fats remains one of the best for aging well. As we age, protein becomes increasingly important, especially when combined with strength training. Maintaining muscle and preventing frailty are crucial for staying independent.

The mind is as important as the food plan, which is often overlooked. People who view aging positively tend to live longer, recover from illness faster, and enjoy a higher quality of life. Consequently, how we talk to ourselves about aging, and to each other, is very important.

The importance of staying mentally and socially engaged cannot be overstated. You can improve your memory and mood by learning new skills, volunteering, joining a community group, or even playing interactive video games. Researchers in 2024 found that older adults who played a virtual reality game called LightSword experienced lasting improvements in attention and cognitive control.

Globally, experts are changing the way we think about aging. As part of the World Health Organization’s Decade of Healthy Ageing, cities and communities are encouraged to support older adults in staying active, connected, and valued. The growing discussion around “gerodiversity” reminds us that aging is not a one-size-fits-all process. We should take cultural background, race, gender, language, and income into account when designing programs for older adults.

The use of technology can help, but only if it is used wisely. Even though AI and smart health tools are becoming more common, research shows older adults still prefer human interaction. Researchers in China found that despite older people’s openness to digital tools, they were dependent on family and friends for real support.

Ultimately, aging well is not about clinging to youth. It is about embracing what is possible as we age: physically, mentally, and emotionally. Making small, intentional changes is key to living a life filled with connection, purpose, and movement.

Science is catching up to what many of us already know: aging is not a problem that can be fixed, but a journey that can be lived to the fullest. Having the right tools and support can make that journey joyful, empowering, and long-lasting.

Michael Pessman is a gerontologist.