Optimal Aging: Staying Well as You Grow Older
Aging is a natural part of life — and there are many ways to stay healthy and feel your best as you get older. Your health can be shaped by things like how active you are, how well you manage pain, the food you eat, and the strength of your social connections.
By making small changes and using helpful tools, you can improve your well-being and lower your risk of disease and injury, including falls.
Helpful Tools to Get Started
Voices from Our Community
We’re excited to share our latest videos featuring older adults across Simcoe Muskoka sharing their stories about how they stay active, eat well, and meet their social and emotional needs. We hope these videos inspire new ideas for others in our community.
Key actions you can take to protect your independence.
Move Your Body: Stay Strong and Steady
Every bit of movement counts, whether it’s walking with a friend, cleaning the house, dancing to your favourite song, or pulling weeds in the garden. Staying active helps you improve balance and posture, and keep your muscles and bones strong.
According to the 24-Hour Movement Guidelines , adults aged 18 to 65 and older should aim for at least 150 minutes (2.5 hours) of moderate to vigorous activity each week. That means moving enough to sweat a little and breathe harder; activities that get your heart pumping and boost your energy.
What If Pain Is Holding You Back?
Pain, whether physical or emotional, can make it hard to stay active. If pain is affecting your daily life, such as sleep, mood, movement, or overall wellbeing, talk to your health care provider.
Try using these tools:
Look After Your Feet: Stay Steady and Comfortable
Your feet do a lot of work, and when they hurt, it can change how you walk and make you feel off balance. Taking care of your feet and wearing the right shoes can help you stay safe, steady, and active.
Helpful tip:
- Before buying your next pair of winter shoes, check out Rate My Treads , a helpful guide that shows which boots grip best on ice.
Eat Well & Stay Hydrated: Fuel Your Body, Protect Your Health
Eating regular meals and drinking enough water helps you stay strong, clear-headed, and steady on your feet. Following Canada’s Food Guide is a great way to make sure you're getting the nutrients your body needs.
As we age, we can become dehydrated more easily, and that can lead to dizziness, confusion, bladder infections, and a higher risk of falling.
If urinary incontinence is making it hard to stay hydrated, talk to your health care provider. There are treatments that can help, and you don’t have to manage it alone.
Helpful Tips:
- Keep a water bottle nearby and sip throughout the day.
- Choose a mix of fruits, vegetables, whole grains, and proteins at each meal and throughout the day.
Take Care of Your Teeth and Gums: Good Oral Health Starts with You
Your mouth is the gateway to nutrition and good health. Regular dental checkups help catch problems early and keep your teeth strong.
We know that cost can be a barrier, but there are programs that can help older adults get the care they need:
Maintaining Strong Bones: Get Enough Calcium and Vitamin D
Your bones support you every day, so it’s important to give them the nutrients they need.
Calcium and Vitamin D work together to keep bones at their best. Experts recommend getting nutrients from food first.
Vitamin D is harder to get, especially in Canada, where we don’t get enough sun year-round. As we age, our skin makes less vitamin D, and food sources are limited. If you are concerned that you are not getting enough vitamin D rich foods every day, talk to your health care provider about taking a supplement. They can help you choose the right dose and avoid side effects.
Helpful tips:
- To check your calcium intake, try the Calcium Calculator from Osteoporosis Canada.
- Good sources of calcium: milk, cheese, yogurt, leafy greens, and fortified plant-based drinks.
- Good sources of vitamin D: eggs, fatty fish, milk, and fortified drinks.
Monitor Your Vision and Hearing: Stay Sharp, Stay Safe
Your eyes and ears do more than help you see and hear — they help you stay balanced and aware of your surroundings. That’s why regular checkups are important.
Vision
Changes in your eyesight can affect how you walk and increase your risk of falling. Older adults in Ontario are covered by OHIP for one eye exam per year. If you need glasses, you’ll need to pay for those separately. If you have vision loss, The Canadian National Institute for the Blind (CNIB) offers helpful services and support.
Hearing
Many people don’t realize that hearing affects balance. Even mild hearing loss can triple your risk of falling. Hearing tests are often free, but hearing aids are usually paid out-of-pocket. Canadian Hearing Services (CHS) can help you explore your options and find support.
Need Help Paying for Services?
Here are some programs that may help with costs:
Know Your Medications: Stay Informed
Medications can help you feel better, but they can also cause side effects or interact with each other in ways that affect your health. That’s why it’s important to review everything you take, including prescription drugs, over-the-counter products, and recreational substances.
Helpful Tips:
- Review your medications with your health care provider or pharmacist once a year
- Make a list of questions before your appointment.
- Keep an up-to-date list of your medications in your wallet or phone. It can be helpful in emergency situations such as emergency visits, or at a walk-in clinic.
Watch Dr. Mike Evan’s video on why keeping a medication list matters — it’s a simple step that can make a big difference.
Limit Alcohol and Other Substances: Less Is Best for Your Health
As we age, our bodies change—and so does the way we respond to substances like opioids, cannabis, and alcohol. Whether you're using these substances to manage pain, relax, or cope with stress, it's important to understand how they affect your health as any amount carries risk.
For more information, visit:
Support Your Mental Wellness & Brain Health: Every Stage Matters
Your mental health is just as important as your physical health. Challenges like anxiety or depression can lead to isolation, pain, and even increase your risk of falling. Reaching out for support is a strong first step. If you're feeling anxious, low, or overwhelmed, you're not alone—there is help.
Talk to:
Explore helpful resources from:
Keep Your Mind Sharp
Changes in memory, focus, or thinking can affect your safety and independence. These changes may be caused by illness, injury (like a concussion), or conditions such as dementia.
If you’ve noticed changes in how you think or remember, talk to your health care provider.
Keep your brain healthy with these tools:
Stay Connected: Build Relationships That Support Your Health
Spending time with others isn’t just enjoyable, it’s good for your health. People who stay socially active, get out of the house, and move their bodies tend to have fewer falls and injuries.
The risk of isolation?
People with limited support, chronic health issues, or no transportation are more likely to feel isolated. That can affect both mental and physical health.
Helpful tips:
- Join a walking group or fitness class (like VON SMART, Tai Chi, or Yoga)
- Become a member of a local seniors’ centre or club
- Volunteer at a nearby school or community organization
- Sign up as a friendly visitor with a local support agency
- Explore how to stay connected though this interactive lesson on Social Isolation
Take your time: Stay Balanced and Independent
There’s no need to rush. Taking your time helps prevent slips, trips, and falls, especially when moving around your home.
Helpful Tips:
- If you can’t reach the phone, let it ring — they can leave a message or call back.
- If you can’t get to the door right away, that’s okay — they’ll wait or return later.
- If you often rush to the bathroom, consider wearing protection to avoid leaks and reduce fall risk.
Slowing down is a simple way to stay safe and feel more in control.
Make your home safe: Age in Place
Many people find themselves needing to leave their homes when safety and accessibility become a challenge. If staying in your home is important to you, making it safe and accessible is essential. From reducing fall risks to improving mobility and comfort, there are practical ways to optimize your space for safety. Check out optimizing your safety for our home safety checklist.
For more information see the McMaster Optimal Aging Portal
