September is Healthy Aging Month, a time to focus on the everyday choices that can support our health and well-being as we get older. There’s no magic formula for healthy aging, but the choices we make every day can make a difference. Staying active, keeping up with preventive care, eating well and making time for the people and activities we enjoy can all help us stay healthier and more independent as we get older.

Charles Guida, MD, a Stony Brook Medicine physician specializing in Internal Medicine and Geriatric Medicine, shares 10 things you can do now to help you live well at any age.

1. Don’t Ignore Your Hearing
   When was the last time you had your hearing checked? Hearing loss becomes increasingly common as we age, affecting millions of older adults. And hearing health is about more than being able to follow a conversation. Hearing loss can affect quality of life and has been linked to social isolation, depression, and cognitive decline. If you’ve noticed a change in your hearing—or it’s simply been a while since your last test—consider scheduling a screening.

2. Stay Steady on Your Feet
   Preventing falls starts with taking care of your vision, strength, and balance. Keep up with regular eye exams, particularly screenings for cataracts and other changes that may affect your vision. Then, keep moving. Yoga, tai chi, water aerobics, and even adult gymnastics when appropriate for your fitness level can help improve strength, flexibility, and balance. If you’re feeling unsteady on your feet, a physical therapist can also help with gait, balance, and strength training. One more thing to check: your shoes. Our feet can change as we get older, so the size you’ve worn for years may no longer be the best fit.

3. Make Plans—and Keep Them
   Spending time with other people is good for us. Make social connections part of your routine by running errands with a friend, joining a book club, or finding others who share your hobbies. It’s also a great time to try something you’ve always wanted to learn. Sign up for a class, learn a new language, or pick up an instrument. You’ll exercise your brain and may meet some new people along the way.

4. Find the 7,000-Step Sweet Spot
   Dr. Guida recommends aiming for around 7,000 steps a day and looking for easy ways to fit more movement into the things you already do. Take the stairs. Walk instead of driving when you can. Park a little farther from the store entrance. Those extra steps throughout the day count, and even if you don’t reach 7,000, moving more can make a difference.

5. Ask About the Shingles Vaccine
   If you’re 50 or older, or have certain conditions that weaken your immune system, ask your healthcare provider whether you’re up to date on the shingles vaccine. The vaccine protects against shingles and its complications, and recent research has also found a potential connection between shingles vaccination and a reduced risk of dementia. This preserves all the important information while making the section more concise.

6. Give Sleep the Attention It Deserves
   A good night’s sleep does more than help you feel rested the next morning. Aim for seven to eight hours each night and try to keep your bedtime and wake-up time consistent—even on weekends. Your bedroom matters, too. Keeping televisions, phones, tablets and laptops out of the bedroom—or at least putting them away before bed—can help create a better environment for sleep.

7. Eat More Like You’re in the Mediterranean
   Think more fruits and vegetables, whole grains, beans, nuts and healthy fats, along with adequate protein and fiber. A Mediterranean-style diet is a simple framework for building meals around nutritious, minimally processed ingredients. And don’t forget the basics: drink plenty of water throughout the day to stay hydrated.

8. Consider Giving Up Alcohol—or Cutting Back
   When it comes to alcohol, less is better for your health. Current research suggests that even moderate drinking may carry health risks. If you drink, Dr. Guida recommends considering giving up alcohol altogether or limiting consumption to no more than two drinks a day for men and one drink a day for women.

9. Maybe It’s Time for a Dog
   Here’s one healthy-aging tip that comes with a wagging tail. Research has associated dog ownership with benefits including more physical activity and better cardiovascular and mental health. One large 2019 analysis found that dog owners had a 24% lower risk of death from all causes compared with people who did not own dogs. A dog gives you a reason to get up, get outside and go for a walk—even on days when the couch sounds more appealing. Of course, a pet is a commitment, so make sure bringing one home is right for you and your lifestyle.

10. If You Smoke, Make a Plan to Quit
    There are health benefits to quitting smoking at any age. Stopping can lower your risk for cardiovascular disease, cancer, respiratory illness, and other serious conditions. Quitting isn’t always easy, and you don’t have to do it alone. Talk with your healthcare provider about tools and resources that can help.

Start Small
Small choices made today can add up—and help you stay healthier, more active, and independent in the years ahead.