Knowledge is the key to healthy aging. The list below was expanded with research-backed statistics and placed into an eBook called “Thriving After 60” which discusses healthy aging and as the title proposes; -Thriving after 60.

The full expanded downloadable version of this book will focus on the information below. Join our newsletter at newsletter@erinsagelessessentials.com to get your free copy of the complete expanded version of the book.

Section 1 – The 5 Pillars of Healthy Aging

🏃‍♀️ Physical Health

• Adults 60+ who get 150 minutes of moderate activity weekly have up to a 30% lower risk of heart disease, stroke, type 2 diabetes, and certain cancers (WHO).
• Strength training 2x/week can reduce fall risk by 40% and slow muscle loss by 50% (CDC).

🧠 Mental Well-Being

• Lifelong learning stimulates new neural pathways and can delay cognitive decline by up to 5 years (Harvard Health).
• Chronic loneliness raises mortality risk by 26%, equivalent to smoking 15 cigarettes daily (National Institute on Aging).

🥦 Nutrition

• The MIND Diet (Mediterranean + DASH) can cut Alzheimer’s risk by 20–53% depending on adherence (Rush University).
• Adults over 60 need 20–30% more protein than younger adults to maintain muscle and immune health.

❤️ Purpose & Engagement

• Seniors who volunteer at least 100 hours/year have a 44% lower depression rate and live 3–4 years longer (Journal of Health Psychology).
• Daily purpose reduces stress hormone (cortisol) levels by 23% and boosts immune cell activity.

🏡 Safety & Independence

• 1 in 4 adults 65+ experiences a fall annually, but home safety modifications can cut that risk by 50% (CDC).
• Aging in place can be 30–50% more cost-effective than assisted living when paired with in-home care (AARP).

Section 2 – Vitality Boosters

• Interval walking (alternating brisk and slow paces) can improve cardiovascular fitness by 20% more than steady walking (Mayo Clinic).
• Gratitude journaling for 5 minutes/day improves sleep quality by 25% and reduces depression symptoms by 35% (UC Berkeley).
• Brain games and cognitive training can slow dementia symptom progression by 30% (Alzheimer’s Association).
• Laughter can increase natural killer immune cell activity by 12% and lower stress hormones by 39% (Loma Linda University).

Section 3 – Nutrition & Movement Basics

• Pairing protein + complex carbs helps maintain steady blood sugar for up to 3 hours longer than carbs alone (American Diabetes Association).
• Reducing processed sugar by 50% can improve skin elasticity by 25% in 3 months (Dermatology Research Journal).
• 10 minutes of morning stretching can improve flexibility by 20% and boost circulation for up to 2 hours afterwards (Journal of Aging and Physical Activity).

Section 4 – Resources for Caregivers & Aging in Place

National Institute on Aging (NIA.gov) – Free, evidence-based healthy aging tips & research.
Meals on Wheels – Delivers nutritious meals & companionship to seniors.
Eldercare Locator (eldercare.acl.gov) – Connects you to local support services for seniors.
AARP HomeFit Guide – Home modification tips to reduce falls & improve safety.
Family Caregiver Alliance (caregiver.org) – Training, respite, and support networks.

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💡 Did you know: Every small change—whether it’s a short walk, a healthy meal, or a new hobby—can add healthy, vibrant years to your life.