What Are the Top Health Tips to Live By?

An internist and cardiologist gives his best advice, gleaned from decades in practice

Adam Rosenbluth, M.D.,

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Published December 22, 2025

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James Yates

Which lifestyle changes matter most for staying healthy and independent as I age?

I hear from so many readers and patients who say, “Dr. Adam, I don’t just want to live longer — I want to live better.” And that’s really the goal. When we talk about healthy aging today, we’re not only counting years, we’re talking about health span. That’s the number of years we live in good health, free of major disabilities, chronic disease and cognitive decline. Fortunately, we have decades of clinical experience and plenty of recent research pointing toward what actually helps older adults stay strong, independent and engaged.

So, let’s get into the six habits that I consider essential.

If I could give only one piece of advice, it would be to move your body, and if possible, do it daily. Simply put, movement is medicine. It keeps your muscles strong, supports balance, improves mood and protects your heart and brain.

A 2025 review found that regular physical activity reduces the risk for more than 30 chronic conditions including heart disease, diabetes, osteoporosis, cancer and dementia. You don’t need a gym membership or expensive equipment. Just make it a habit to move consistently and in ways that you enjoy, whether it’s walking, swimming, playing pickleball, dancing or taking the stairs instead of the elevator.

When it comes to enjoyment, for most of us, a good meal hits the spot. But keep in mind that food truly is fuel, and the right nutrients help keep chronic illness at bay, especially as we age. Diets rich in vegetables, fruits, whole grains, legumes, nuts and seeds; healthy fats like olive, canola, avocado, sunflower and peanut oils; and lean proteins support longevity significantly. Mediterranean-style eating in particular is associated with lower inflammation, a healthier metabolism and a longer life span. I suggest making half your plate vegetables, choosing whole over refined grains, adding lean protein to each meal and reducing ultra-processed foods. I want to add that limiting alcohol to one glass or less and quitting smoking will also boost your health.

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What else? Getting enough zzz’s, and doing so regularly, plays a huge role in cognitive health, immunity and emotional well-being. New research suggests that consistency may matter just as much as the number of hours you sleep. A 2023 study found that erratic sleep schedules were associated with poorer thinking and memory performance in older adults. It’s a good idea to tuck in around the same time every night and to practice good sleep hygiene, such as keeping your bedroom dark, quiet and cool, not looking at electronic screens in bed and avoiding caffeine five to eight hours before hitting the sack.

When you’re awake, staying socially connected is not only good for your soul, it’s good for your brain, too. A 2023 study found that older adults with lower levels of social interaction had smaller brain volumes in regions linked to memory and thinking. Other research shows that social isolation and loneliness contribute to cognitive decline and are linked to depression. Humans are wired to connect, and maintaining relationships helps protect your mental and emotional health. Join a club, call a friend, volunteer or attend community events. Even small interactions throughout the week can be protective.

Don’t overlook stress and anxiety, which negatively affect everything from sleep and mood to heart health, immune function and more. Practices like deep breathing, meditation, gentle stretching or gratitude journaling can help reset your system.

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Finally, and just as importantly, stay up-to-date on your checkups. Preventative screenings, vaccinations and regular conversations with your health care providers catch problems early. If daily tasks, medication management or transportation become challenging, in-home caregivers can be a tremendous support, helping you maintain your independence longer.

Aging well doesn’t mean you have to be obsessed with every little lifestyle choice you make. But it does require consistency, compassion toward yourself and a willingness to keep putting one foot in front of the other. Start with one or two of these tips, build on them and watch how your health span grows. You absolutely have the power to shape how you age, beginning today.

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Adam B. Rosenbluth, MD, is a cardiologist and internist in New York City who received his MD from Cornell University Medical College, completed his residency in internal medicine at Boston University Medical Center, and received his fellowship in cardiovascular medicine at the Mount Sinai Medical Center’s Weiner Cardiovascular Institute. He is a member of the American College of Cardiology. He is a clinical instructor in cardiovascular medicine at Icahn School of Medicine at Mount Sinai, teaching in the Cardiovascular Intensive Care Unit. Dr. Rosenbluth’s family practice boasts a storied heritage that traces its roots back to the 1920s when it was founded by his grandfather. His roster of patients includes a significant number of high-profile individuals, including celebrities as well as some of New York’s most prominent families.