I'm going to have a high quality life until the day I die.
Experts: Embrace These 9 “Old People” Habits Now to Possibly Live Longer (And Better)
"Longevity is about living more quality years," says one expert—here are some top recommendations for achieving that goal.
Highlights
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There comes a point when many of us start catching ourselves doing things we associate with aging—reaching for reading glasses, choosing comfortable shoes over stylish ones, taking a walk after dinner, or picking up a crossword puzzle.
Though it’s common to joke that these habits signal “I’m getting old,” many of these everyday behaviors actually come with health benefits that people of any age can appreciate.
While no single routine can guarantee a longer life, experts say these simple practices can help protect your body, sharpen your mind, and help you stay active and independent for years to come.
Ahead, we spoke with two experts—a neurosurgeon and a geriatrician—to help determine which “old people” habits don’t deserve the stigma and are, in fact, worth adopting sooner rather than later.
1. Power walking
It’s no secret that walking comes with an array of health benefits, from improving your circulation and aerobic fitness to maintaining healthy blood pressure. While even a leisurely stroll comes with health perks, picking up the pace may help maximize the benefits.
Power walking may be stereotyped as an “older person” habit, but it’s an exercise that boosts health at all ages—and the earlier you start, the better. According to the American Heart Association, walking at a brisk pace at least 150 minutes a week can help you think and sleep better, reduce your risk of dementia, heart disease, stroke, and diabetes, and prevent weight gain.
Nope. Since my doctor completely fucking failed at my recovery; my left knee hyperextends and power walking will never occur! I will need my spasticity cured before ever trying this.
Power walking can also boost your bone health and decrease the risk of osteoporosis. “Regular movement, including walking, stretching, and strength training, helps maintain the muscles that support the spine and keep joints flexible,” explains Arthur L. Jenkins, III, MD, FACS, FAANS, a board-certified neurosurgeon specializing in complex spinal neurosurgery and the founder of Jenkins Neurospine.
While the ideal walking pace differs for everyone, Harvard Health recommends aiming for a speed that raises your heart rate and quickens your breathing so that you can only talk in short sentences.
2. Gardening
Nope, living in a condo so I don't have to do any outdoor tasks.
According to a 2023 Statista survey, around 34% of American retirees take up gardening, making it one of the top hobbies.
But why wait until retirement to reap the benefits of digging in the dirt? UNC Health reveals gardening can help strengthen your heart (thanks to manual labor), reduce stress, improve hand and grip strength—which may serve as a marker for longevity—and provide a vitamin D boost from being outside.
Most interestingly, scientists have even investigated whether exposure to naturally occurring soil microbes like Mycobacterium vaccae may play a role in stress reduction, though research is still emerging on this topic.
3. Increasing the font size on your devices
It’s easy to tease parents or grandparents about the font size on their phones or computers—but they may be on to something.
For example, slouching or slumping in your desk chair while trying to read your computer or phone screen can cause back, shoulder, and neck pain, and ultimately impact your spine, making it more fragile and prone to injury.
“I encourage people to be mindful of their body mechanics throughout the day, whether they are sitting at a desk, lifting objects, or doing household activities,” says Dr. Jenkins. “Small adjustments, like maintaining good posture and avoiding prolonged periods of inactivity, can make a significant difference in long-term spine health.”
4. Opting for supportive shoes over stylish ones
Comfy footwear may not be as fashionable as stilettos or trendy sandals, but your long-term foot health will thank you for making the sacrifice.
Rosanne M. Leipzig, MD, PhD, a geriatrician, professor, and author of Honest Aging: An Insider’s Guide to the Second Half of Life, explains that older adults may choose more supportive shoes to help with balance issues or a fear of falling, especially when friends or loved ones have experienced significant issues such as hip fractures.
However, she adds that older adults may also care less about what others think—and that may be a mentality younger adults can benefit from. Johns Hopkins Medicine notes that poorly fitting shoes can worsen or cause foot problems, including bunions, heel spurs, hammertoes, and corns.
“Simple choices like wearing supportive shoes are not just things you need to consider as you get older,” adds Dr. Jenkins. “They are preventative habits that can help reduce unnecessary stress on the spine and protect mobility over time.”
5. Using reading glasses
According to The Vision Council, around 34.5 million Americans wear over-the-counter reading glasses—and if you’re squinting your eyes to read a book or scroll social media, you may need to grab a pair, too.
“Vision changes with age in many ways,” says Dr. Leipzig. “The lens in the eye hardens, and the muscles responsible for changing its shape weaken, resulting in the need for reading glasses.” She adds that the pupil gets smaller and less responsive to light, and contrast sensitivity decreases.
Using reading glasses when you need them can also help reduce eye strain and discourage awkward postures like craning your neck or leaning toward a screen.
6. Doing crossword puzzles
Well this was known way back in May 2019, DID YOUR INCOMPETENT DOCTOR MISS THIS?
I'll have to start up Sudoku and Ken-ken again. I'll still do my extensive social activities, I'm not taking chances.
Regular crosswords and number puzzles linked to sharper brain in later life May 2019
Dr. Leipzig says crossword puzzles and similar brain games provide valuable cognitive stimulation. One of the most common age-related cognitive changes, she explains, is the familiar “tip-of-the-tongue” phenomenon—knowing a word but struggling to recall it.
Beyond exercising word recall, mentally challenging activities can also engage attention, problem-solving, and other cognitive skills that help keep the brain active as you age.
7. Eating an early dinner
As we age, our circadian rhythm often shifts, leading to earlier bed and wake times—and, ultimately, an earlier dinner, says Dr. Leipzig.
But the “early bird special” isn’t just beneficial for older adults. Studies suggest that late-night eating may increase your risk of obesity, and a growing body of research suggests that consuming more of your daily calories earlier in the day may support a healthier weight and improve metabolic health.
8. Crocheting or knitting
Nope, doctor failure at getting my left hand recovered!
If you consider knitting to be a “grandma” hobby, think again.
Beyond producing cozy blankets and scarves, the hobby combines creativity, focus, and repetitive hand movements that many people find relaxing. For example, in a survey of more than 8,000 crocheters from 87 countries, nearly 90% said the activity helped them feel calmer, while more than 80% reported feeling happier after crocheting—all of which contributes to healthier aging.
9. Caring less about what other people think
I never did.
Older adults are often stereotyped as being set in their ways, but research suggests many actually develop a healthier outlook with age. Dr. Leipzig calls it the “paradox of positive aging.”
“Despite dealing with many significant losses, they look at things through a more positive lens and are better able to control their emotions, because they realize they don’t have all the time in the world left,” she says. “Many concentrate their time and energy on what matters and what is important to them.”
The biggest takeaway? Just keep moving.
While adopting more “old people” habits may help support long-term health, Dr. Jenkins says living longer isn’t the only goal—it’s also about living better.
“Longevity is about living more quality years where you can stay active, independent, and able to do the things you enjoy,” he says. “Regular movement helps maintain strength, balance, flexibility, and the muscle support [your body] needs to function properly.”
Dr. Leipzig agrees that staying active is one of the most powerful ways to support healthy aging, calling exercise the closest thing we have to a “magic bullet.” She says regular physical activity benefits nearly every aspect of health, from strength, bone density, and balance, to better mood and cognition.
As Dr. Jenkins puts it, “Whether it’s walking, stretching, or strength training, consistent activity is one of the best investments you can make for your long-term health.”
About the experts
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