"Five minutes is enough to begin—truly," insists one doctor, to help you "remain engaged in the activities that give [your life] meaning" into old age.
Geriatric doctors and healthcare workers have a unique vantage point: they see not just how people age, but how decades of everyday habits manifest later in life. While science is continually helping us better understand how diet or sleep habits impact our longevity odds, other daily decisions can stack up in a big way, too.
We asked four geriatric medicine experts what they wish everyone would prioritize in midlife, and they all pointed to one thing that dramatically shapes how you’ll feel—and age—later on.
The strongest anti-aging medicine
All four experts agreed: If you want to age well, you need to move your body, regularly and intentionally.
“If I … were to tell people in their 30s and 40s what to focus on? Number one: exercise,” says Marianne Matzo, PhD, APRN-CNP, FAAN, a board-certified advanced geriatric nurse practitioner with a PhD in gerontology. “We have the most scientific evidence to support exercise to prevent illness as well as to treat it.”
She points to a 2025 editorial published in The Journal of Nutrition, Health and Aging, which underscores decades of research showing that regular physical activity benefits virtually every system of the body. Importantly, those benefits accumulate over time, becoming more protective as we age. “According to research, exercise can help in the primary prevention of over 30 chronic conditions,” Dr. Matzo says. That includes heart disease, type 2 diabetes, depression and anxiety, certain cancers, arthritis, cognitive decline, and chronic pain.
But beyond disease prevention, movement preserves something many people don’t think about until it’s gone: your independence.
“Small, sustainable movement now is one of the strongest predictors of maintaining independence and quality of life decades later,” says Tina Sadarangani, PhD, RN, FAAN, a board-certified geriatric nurse practitioner with a PhD in geriatrics. “Strength built at 40 is the independence you will rely on at 80. Think of exercise as a long-term insurance policy, an investment now that pays off in mobility, resilience, and cognitive health for decades.”
What happens to someone who’s not active
“The difference is striking,” says Dr. Sadarangani. “Older adults who spent most of their lives with low activity levels tend to experience accelerated loss of strength and balance in their 60s and 70s.” Everyday tasks—standing from a chair, carrying groceries, walking a few blocks—can feel disproportionately exhausting. Low lifelong activity also often shows up as chronic joint pain, stiffness, and higher risk of falls.
But the toll isn’t just physical. “Emotional well-being and independence are also affected,” Dr. Sadarangani says. “People often tell me, ‘I didn’t realize how much movement mattered until I couldn’t do the basics anymore.’ Even simple joys like travel, social outings, or playing with grandchildren can feel out of reach because they require a level of stamina they never built.”
How staying active pays off
“Older adults who’ve maintained consistent physical activity, even modestly, tend to enter their 70s and 80s with noticeably more reserve,” Dr. Sadarangani says. “They often move with confidence, recover faster from illness or surgery, and remain engaged in the activities that give their lives meaning.”
Keep it mind, it’s not about reaching a certain level of athleticism. It’s the cumulative effect of decades of regular movement, maintaining strength, balance, flexibility, and cardiovascular health.
“In many ways, lifelong exercisers age more slowly,” she explains. “I’ve seen active older adults travel, volunteer, dance, garden, help care for grandchildren, and participate in community life with far fewer limitations. They often report better sleep, better mood, and a greater sense of control over their health.”
The skills that predict independence
Barbara Sparacino, MD, a triple-board-certified geriatric psychiatrist and neurologist, says that healthy aging often comes down to specific physical abilities:
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Can you climb stairs and step off a curb confidently?
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Can you catch yourself if you trip instead of falling?
These abilities rely on strength and balance—particularly in your legs and core—as well as cardiovascular health, all of which can quietly decline with age unless you train them intentionally.
That’s why Dr. Sparacino encourages people in their 30s and 40s to protect these skills now with a simple, sustainable routine:
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Strength training your legs and core two to three days per week. Think squats, sit-to-stands, and step-ups
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Daily walking or other low-impact movement.
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Balance work for a few minutes each day, such as standing on one leg near a counter or heel-to-toe walking.
How to move more
Using movement as a prescription for longevity is a lifelong practice, and it doesn’t require training like an athlete. “It just has to fit into real life,” Dr. Sadarangani says. “Five minutes is enough to begin. Truly. A five-minute walk after lunch, five minutes of stretching before bed, or a short bodyweight circuit sets the habit loop in motion.”
Other strategies she recommends to help this anti-aging habit stick include:
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Schedule movement like a meeting: “Put it in your calendar and protect it. A 10-minute appointment with yourself is manageable for even the busiest person.”
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Anchor movement to something you already do: “Walk during your kid’s practice, do squats while the coffee brews, stretch during TV time. Habit stacking makes routines stick.”
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Pick something you enjoy: “If it feels like punishment, it won’t last. Dancing, yoga, pickleball, cycling, swimming—they all count.”
Other choices that make a difference, too
While movement is a cornerstone of healthy aging, other lifestyle factors amplify its benefits, says Richard Dupee, MD, chief of geriatrics at Tufts Medical Center. These include eating a nutrient-rich diet, moderating alcohol consumption, and maintaining strong social connections.
“By adopting these habits now, you’re building a foundation for a healthier, more fulfilling life as you age,” he says. “There is good data to support these approaches to reduce the risk for not only cardiac disease, but neurocognitive disorders as well.”
For example, Dr. Dupee says that:
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Fueling your body with more fruits, vegetables, lean proteins, and whole grains supports immune function and overall well-being.
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Reducing alcohol intake helps prevent organ damage, lowering the risk of chronic conditions.
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Staying socially connected has been shown to reduce the risk of depression and cognitive decline.
No matter your age, “It’s never too late to start making positive changes, regardless of your age,” Dr. Dupee says. He adds even people in their 60s and 70s see meaningful improvements in mobility, energy, mood, and quality of life when they start implementing these habits. “The body is incredibly resilient.”
He continues: “As one gets older, it might take more time to see results, but even small changes can lead to improvements and most importantly, contribute to a higher quality of life. Every small step counts.”
Feel better every day when you subscribe to The Healthy newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
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