Whether you’re looking forward to it or absolutely dreading it, as long as you’re alive, aging is something you can’t avoid. Aging is a natural, beautiful part of life. In the process, many want to make sure they're living in a way that will extend their vitality and longevity, both physically and mentally. However, according to Dr. Michelle Sands, menopause hormone expert and founder of Glow Natural Wellness, it's important to remember, "Aging well doesn't mean being perfect. Small, consistent habits -- like daily movement, healthy nutrition and stress management -- help keep your body and mind naturally resilient over time."
When it comes to signs that show whether or not you're aging gracefully, this is what doctors say you should pay attention to.
1. You have good balance and strength.
Can you balance on one leg for at least 10 seconds? Those who can't have an 84% greater chance of dying within the next seven years than people who couldn't, according to a 2022 study featuring 1,702 participants aged 51 to 75. As Dr. Mohammed Elamir, lead physician at Aviv Clinics in Florida, explains, "Not only does poor balance increase our risk of falling, it also is an indicator of our muscular strength, and stronger muscles lead to healthier, younger bodies."
Although a DXA scan (bone density test) is a great way to monitor how your body is aging, it's not always accessible to everyone. Elamir recommends testing your grip strength (your ability to hold or squeeze an object with your hand) instead. "Grip strength correlates with our total body strength, and a weak grip is actually a better predictor of early death than blood pressure," he says.
Dr. Sands recommends Tai Chi or yoga for better balance and to strengthen your stabilizing muscles. A 2021 study suggests Tai Chi may be slightly better than yoga for improving balance. Both modalities have also been found to decrease fall risk in residential care settings.
Carrying exercises are a great way to improve your grip strength. It can make everyday tasks like carrying groceries from the car to your kitchen, picking up your children and opening jars easier. Weightlifting can also help slow aging and improve your balance, which is made easier by better grip strength.
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2. You have a quick reaction time.
Reaction time is how long it takes to respond to a visual or auditory stimulus and "reflects brain health, cognitive function and nervous system integrity," Dr. Sands says. Our reaction time slows as we age, especially when compared to younger adults.
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