There are more ways than ever to stay happy and energetic throughout every stage of your life. Here are tips on how to reduce your risk for heart disease, cancers and age-related conditions:

Eat Nutrient-Rich Foods

When trying to eat healthier, consider swapping unhealthy options with whole, nutrient-rich alternatives. This will keep you energetic and feeling satisfied for longer.

Exercise Regularly

“Most adults require at least two and a half hours of cardiovascular exercise and two or more days of muscle strengthening activities every week,” says Fooroogh Ostovari, MD, a primary care physician with Adventist Medical Group. “You can start small and build a routine doing exercises you enjoy.”

Get Regular Health Checkups

Knowing your blood pressure numbers, receiving immunizations and getting your heart and lung examined regularly is encouraged for people of all ages.

Keep Your Mind Active

Keeping your mind active through adopting new hobbies, learning a new language and other activities may reduce your risk of developing dementia or Alzheimer’s later in life.

Quit Smoking

If you smoke, quitting is one of the most important steps to improving your overall health. If you currently smoke, seek the support of your doctor, programs and loved ones who can help you develop a plan to quit.

Engage With Others

“Your social relationships have as much impact on your well-being as your physical health,” says Dr. Ostovari. “Adults can stay engaged in their community and maintain a sense of purpose as they grow older through volunteering, joining clubs and by connecting with family and friends.”

Avoid Injuries

As you age, falls and accidents can have more serious impacts on your health. Limiting hazards in your home by adding light to dark spaces, keeping objects from blocking your walking path and installing rails can help keep you safe.

3 Nutritious Swaps

  • Breakfast Pastries – Substitute sweet rolls, muffins and donuts for English muffins, whole-grain bagels or fruit salad.
  • Spaghetti with Meatballs – For a more nutritious touch to this dinnertime favorite, use whole-grain spaghetti and extra lean ground turkey or vegetables.
  • Cold-Cut Deli Sandwich – Use whole-grain bread and low-fat cheese and lunch meats. Opt for turkey breast over salami, ham and other saltier meats.

Sources: Centers for Disease ControlU.S. Department of Health and Human Services, National Institutes of Health, American Society on Aging, Alzheimer’s Association, American Cancer Society