Getting older brings gradual shifts in both the body and the mind that can influence day-to-day wellbeing, and doctors say understanding what’s ahead can help you stay healthier for longer.
Aging isn’t only about visible signs like wrinkles or greying hair. Many of the biggest changes happen internally, and knowing what’s normal (and what you can improve) can make it easier to protect your long-term health.
With age, it’s common to see changes in areas such as weight, sexual health, bladder function, and the cardiovascular system.
For many people, the most effective adjustments are also the most familiar: becoming more active, cutting back on alcohol, and quitting smoking. Those habits affect nearly every body system and can make age-related issues more manageable.
Below is what specialists often describe as part of the typical aging process, along with practical steps that may help.
One common change is that arteries can lose some flexibility over time. As blood vessels stiffen, the heart has to work harder to push blood around the body.
Experts at Mayo Clinic note that resting heart rate often remains similar as you age, but your heart may not increase its rate as easily during exercise. Together, these shifts can contribute to a higher risk of high blood pressure and other heart-and-vessel conditions.
The upside is that heart health can often be improved with lifestyle choices.
Regular movement is a big one, with guidance often pointing to around 150 minutes of physical activity per week—whether that’s brisk walking, cycling, swimming, or anything you can stick with.
Diet and weight also matter. A heart-supportive approach typically focuses on vegetables, fruits, whole grains, high-fiber options, and lean proteins such as fish. If you’re aiming for more produce, the familiar “five a day” target is a helpful benchmark.
Smoking and ongoing stress can strain the cardiovascular system, so quitting cigarettes and exploring stress-reduction tools—like mindfulness, meditation, or talking therapies—may be beneficial.
Sleep is another pillar. Many adults function best with roughly 7 to 9 hours per night, and it’s also wise to monitor related conditions such as high cholesterol, high blood pressure, and diabetes.
Bladder changes can also show up with age. Reduced bladder elasticity may mean needing to urinate more often than before.
Weaker bladder or pelvic floor muscles can make it harder to fully empty the bladder, and may contribute to urinary incontinence. In some cases, prostate enlargement or inflammation can also lead to emptying problems and leakage.
Other contributors can include excess weight, nerve damage linked to diabetes, certain medications, and bladder irritants such as caffeine or alcohol.
One strategy that may help is “bladder training,” which involves going to the toilet on a schedule (for instance, hourly at first) and gradually increasing the time between visits.
Keeping a healthy weight can reduce pressure on the bladder, and cutting down on common irritants—caffeine, acidic foods, alcohol, and fizzy drinks—may lessen symptoms. Preventing constipation can also help; increasing fiber intake is often recommended because bowel issues can affect bladder function.
Quitting smoking can be useful here too. Strengthening the pelvic floor with Kegel exercises is another common recommendation: tighten the muscles you’d use to stop passing gas for three seconds, relax for three seconds, and repeat 10 to 15 times, at least three times daily.
Minor memory lapses—like forgetting where you put something or needing longer to recall information—often become more common with age. The good news is that many habits support brain health and sharper thinking.
Physical activity plays a key role, and it can also help reduce stress and depression, both of which can interfere with memory and concentration.
Eating patterns that support overall health can help the brain too, particularly diets rich in fruits, vegetables, whole grains, and low-fat proteins such as fish, lean meat, and skinless poultry. It’s also commonly advised to avoid smoking and not drink alcohol to excess.
Because heart and brain health are closely linked, managing cardiovascular risk factors—like high blood pressure, high cholesterol, and diabetes—may also help protect thinking skills.
Mental stimulation and social connection are important as well. Taking up a new hobby, reading regularly, doing puzzles or word games, attending classes, and staying engaged with friends, family, volunteering, or community events can all help keep the mind active.
Weight changes are another frequent concern. Metabolism tends to slow over time, and if activity levels drop while eating habits stay the same, gradual weight gain becomes more likely.
Experts typically recommend prioritizing a balanced diet, limiting added sugar and foods high in saturated fat, and keeping consistent exercise in your routine.
Sexual health can shift with age as well, and changes in desire or performance may be influenced by medications and health conditions. For some people, vaginal dryness can lead to discomfort during sex, while others may experience difficulty getting or maintaining an erection.
Clear communication with your partner can help, and it may be worth exploring other forms of intimacy or adjusting sexual routines to find what feels comfortable and satisfying.
Regular exercise can support sexual health, and speaking with a doctor about options for vaginal dryness or erectile dysfunction may also be helpful.