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. Dr. 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.
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.
A 2022 Journal of Neurophysiology study found that slower reaction time in healthy older adults is not because of hesitation, as previously thought, but because of age-related brain changes in function and structure. Having a slower reaction time increases your chance of falling and getting injured. It also increases your chance of early death from any cause by 25%, according to a 2014 study.
Test your reaction time with an online test or by having someone drop a ruler and timing how long it takes you to catch it. Switch off with your partner to see who can react the fastest. Your doctor can also check for cognitive impairment using the Montreal Cognitive Assessment (MoCA). “It assesses attention and concentration, short-term and working memory, awareness of time and place,” Dr. Elamir says. “A score below 25/30 can be an indication of cognitive decline or dementia.”
Daily physical activities, such as exercising, dancing, putting together puzzles, running on uneven terrain or playing games like ping-pong or tennis, can keep your brain sharp and improve your reaction time.
3. Your skin snaps back quickly.
Skin elasticity is the skin’s ability to bounce back into place after being stretched. You can test your skin’s elasticity by pinching the skin on the back of your hand, holding it for five seconds, then releasing it. If it only takes one or two seconds, it’s a sign of normal aging. But according to Dr. Sands, if it takes three seconds or longer, it could be a sign you’re aging faster than usual.
“Slower rebound time could indicate reduced hydration or collagen loss, which is linked to oxidative stress and aging,” she says. According to the Skin Cancer Foundation, sun damage is responsible for as much as 90% of premature aging and loss of collagen and elasticity.
Elastic loss can create wrinkles and saggy skin, slow wound healing and make scars more prominent or noticeable. Though it’s difficult to replenish elastic fibers in adulthood, one 2019 study found that collagen supplementation can improve skin elasticity and hydration. A 2023 study found resistance training is another way to improve skin elasticity and overall health.
You can prevent further damage by limiting sun exposure, not smoking, eating an antioxidant-rich diet and supplementing with vitamins and minerals as needed and under your doctor’s guidance.
4. You have firm, pink, nonswollen gums.
Your gums are another way to tell if you’re aging well. If they’re firm, pink and aren’t swollen, it’s a sign you’re taking good care of your oral health. But if they’re bleeding or swollen, it could mean you have gum disease. “Ignoring gum disease can lead to diabetes, heart problems and even memory loss,” says Dr. Iven Gonzalez, DDS, owner of Sun City Dental in El Paso, Texas.
Gingivitis, a bacterial infection in the gums, could lead to periodontitis (periodontal disease). You’re two to three times more likely to have a serious cardiovascular event like a heart attack or stroke if you have periodontal disease. Periodontal disease also increases your risk of developing rheumatoid arthritis and pancreatic cancer.
Poor mental health can also lead to tooth loss, decay and periodontal disease, according to a 2022 study. “Maintaining good oral health will help you to confidently chew, speak and smile,” Dr. Gonzalez says. A 2022 meta-analysis also found an association between oral health, loneliness and social isolation, but more high-quality studies are needed.
Brushing and flossing daily can prevent or reverse early-stage gingivitis. Dr. Gonzalez also recommends regular dental visits and discussing gum disease awareness with your dentist.
5. You have strong social relationships.
Though we may focus more on physical indicators to show how well we’re aging, your mental health is just as important. “A healthy mind can maintain strong relationships and connections with others,” says Elvis Rosales, LCSW, clinical director for Align Recovery Centers in Sonoma, California. “People who age well participate in their communities and maintain supportive networks that further aid their aging process.”
Former U.S. Surgeon General Dr. Vivek Murthy issued an advisory in 2023 on the epidemic of isolation and loneliness, which found that you have 50% greater odds of survival when you have a strong social connection, based on a review of 148 studies.
In fact, Dr. Murthy found that a lack of social connection is a greater risk to your mortality than smoking as much as 15 cigarettes or drinking six alcoholic beverages per day. It can also increase your risk of anxiety or depression and cause worsening effects over time.
A 2020 study found that having social support can reduce your chances of depression by 55%. According to a 2023 study by Nature Aging, participating in social activities in midlife and beyond can also reduce your risk of dementia by up to 50%.
You can improve your brain health and decrease your risk of disease and mental health decline by volunteering, talking with a friend or family member over the phone or in person, learning a new skill and joining a gym, team sports or book club.
The bottom line
Taking good care of your body and mental health shows you’re aging well. Maintaining good balance, strength and reaction time, taking care of your oral health, engaging with your community and sustaining meaningful relationships are ways you can improve your quality of life and keep your body and mind sharp.
