Healthy, Happy, and Thriving: 5 Tips for Crafting the Best Wellness Routine For Seniors

“The move into older adulthood can bring about its own set of challenges as we adjust our lifestyles to meet the evolving needs of our bodies and minds,” says Coterie Fitness Coordinator Robyn Tirendi. “But it’s also a great opportunity to adopt new habits that help keep us energized, connected, and motivated. And once we start incorporating these wellness habits into our daily routines, they sort of become their own reward.”

Wellness goes beyond getting exercise or reducing stress – it’s about creating a balanced lifestyle that enhances quality of life and promotes health and longevity. Here are five essential tips to help seniors build a sustainable wellness routine that can lead to healthier, more enriched life.

1. Establish a balanced exercise regimen

Physical fitness forms one of the cornerstones of a healthy lifestyle for seniors. Regular exercise helps maintain mobility, strength, balance, and cardiovascular fitness while also improving mood and reducing the risk of chronic conditions such as arthritis and osteoporosis. Even simple activities like gardening, stretching, and climbing stairs can make a big difference over time.

A first-class exercise routine for seniors should emphasize four key aspects:

Cardiovascular health – Regular aerobic exercise lowers blood pressure, improves circulation, and reduces the risk of heart disease and strokes. The CDC recommends 150 minutes per week of moderate-intensity exercise, such as brisk walking, cycling, or water aerobics.

Strength and balance – As we age, we lose muscle mass and bone density. Strength training exercises and activities that improve balance help older adults maintain regular muscle function, prevent falls, and reduce the risk of fractures. Try doing activities like resistance band exercises, squats, and heel-to-toe walking at least three days a week.

Flexibility and mobility – Regular stretching and exercises like yoga can improve joint range of motion, reduce stiffness, and enhance overall mobility.

Mental health – Consistent physical exercise stimulates the release of endorphins, creating a sense of overall wellbeing and decreasing the risk of depression and anxiety. It can also improve cognitive function and reduce the chance of developing dementia.

It’s also worth considering whether you’re more likely to benefit from one-on-one personal training, group exercise classes, or a combination of both. The former can provide a more personalized experience, while the latter provides more opportunities for social interaction.

“For people who aren’t necessarily very social or active, one-on-one personal training is a great way to get started,” Tirendi says. “In the first session, we do an assessment where they can share their anxieties, any injuries they have, anything that’s been holding them back from exercise, whatever it might be, and I can work with them to come up with exercises that they feel comfortable with. I think they feel more comfortable knowing that I know what they need and taking it one step at a time.”

Tirendi currently teaches several fitness classes at Coterie Hudson Yards, including tai chi, Pilates, yoga fusion, balance and posture, and a new strength-cardio class called Lifting for Longevity.

“Part of what makes the classes special is the relationships we all form,” Tirendi says. “Sometimes we’ll all get breakfast together, then come down to the fitness center and work in pairs or groups together. The social aspect keeps things fun while still giving everyone a good workout.”

“I love the combination of different classes that are offered,” says Hudson Yards resident Saskia S. “I do it mostly for the health value, but it also makes it so easy to meet new people.”

2. Adopt a smarter diet

A nutritious diet is an essential component of any wellness routine. Eating well provides your body with the nutrients it needs to function, boosts immunity, and reduces the risk of chronic diseases like diabetes and heart disease.

Healthy diets for seniors should focus on whole, unprocessed foods that are rich in vitamins, minerals, and anti-oxidants. Fruits, vegetables, grains, lean proteins, and healthy fats should make up the foundation of your meals. Calcium and vitamin D enhance bone health, so include foods like low-fat dairy, leafy greens, and fortified cereals in your diet.

Incorporate more “good brain food” into your diet. These are enriching nutrients that help maintain and improve memory and cognitive function. Blueberries, nuts, dark greens like kale, and anti-inflammatories like coffee and dark chocolate all fall into this category.

Planning meals rooted in the principles of Blue Zone diets – which emphasize plant-based foods, healthy fats, and minimal processed sugar – can be a great starting point for seniors looking to eat healthier. Mediterranean chickpea salad, Sardinian minestrone soup, and Okinawan stir-fry with tofu and vegetables are all healthful and delicious examples of Blue Zone meals seniors can make at home.

“We know the culinary choices that can add longevity to people’s lives,” says Mayo Clinic Wellness Chef Jennifer Welper, who collaborates with Coterie’s culinary staff to craft flavorful, healthy dietary plans for residents. “Incorporating the right ingredients can decrease the risks of heart disease and certain cancers while also helping to prevent conditions like osteoporosis, high blood pressure, and diabetes. And it can absolutely be accomplished without taking the pleasure out of good food.”

3. Cultivate social connections

Our relationships and social connections take on even more importance as we get older. Loneliness and isolation can have a significant impact on seniors’ mental, physical, and emotional health, and research suggests that maintaining strong social connections can reduce the risk of depression, cognitive decline, and cardiovascular disease.

Make an effort to stay connected with family, friends, and your community. Joining clubs, attending social events, or participating in group activities like fitness classes, spiritual services, or volunteer opportunities can help you build and maintain meaningful relationships. Most senior living communities offer a variety of social activities that residents can enjoy. Group meals, gardening clubs, game nights, and organized outings provide regular opportunities to interact with others and build new friendships.

If mobility or distance is a challenge, consider using technology to stay in touch. Facetime and video calls through platforms like Zoom, FaceTime, and Skype allow seniors to have face-to-face conversations with loved ones; seeing familiar faces can provide emotional comfort and reduce feelings of isolation. Online communities centered around specific interests or hobbies can offer a sense of belonging and an opportunity to meet new people.

One of the challenges of aging is the loss of friends, family members, and established social networks. Remember that it’s never too late to make new friends or rekindle old connections. Even small gestures like chatting with neighbors or joining a walking group can have a profound impact on your wellbeing.

4. Embrace a sense of purpose

Establishing a sense of purpose plays a significant role in a happy retirement. Engaging in activities that you find meaningful is vital for your psychological and emotional health and can serve as a catalyst for healthier lifestyle choices.

Finding meaning and motivation can be a deeply personal process, so take time to reflect on what brings you joy and fulfillment. This could include anything from mentoring young people, pursuing a lifelong passion, supporting charities, or volunteering for a cause close to your heart.

It can also help to explore the concept of lifelong learning, which emphasizes that our educational journey is a lifelong process that keeps our minds active and stimulated – no matter how much we already know, there’s always something new and engaging to learn tomorrow. Many older adults find purpose in creative pursuits, such as painting, writing, or gardening, which can provide a sense of accomplishment and relief from stress. Others take classes, watch TED Talks, or attend lectures to learn more about subjects that interest them. Local community centers, libraries, and assisted living communities often offer classes and programs designed to inspire and engage.

And reading, of course, remains an excellent way to deepen our knowledge and understanding of the world while also enhancing our cognitive health. Coterie’s Hudson Yards and Cathedral Hill communities feature book clubs and reading selections curated by renowned bookseller McNally Jackson.

“Our residents love the original selections from McNally Jackson,” says Karen Frakes, Resident Engagement Director at Coterie Cathedral Hill. “The books are always thoughtfully chosen with our residents’ interests in mind.”

For many retired seniors, it can be challenging to redirect and refocus their energies in fulfilling ways, but we should always be seeking out new opportunities or revisiting past interests. Staying curious and open to new experiences can lead to unexpected sources of purpose and joy.

5. Focus on self-care and stress management

For seniors, prioritizing self-care and managing stress play an essential part in health, emotional resilience, and overall quality of life.

Retirement, the loss of loved ones, decreased mobility, and other life changes that come with aging can contribute to stressful feelings of isolation and depression. High levels of stress can weaken the immune system, disrupt sleep patterns, and increase the risk of cognitive decline. By prioritizing self-care and adopting successful stress management techniques, seniors can reduce the harmful effects of stress while also improving their mental clarity and emotional wellbeing.

The first step is for seniors to acknowledge the value of getting enough rest and relaxation. Quality sleep goes a long way toward reducing stress and boosting mood and energy levels. Seniors should aim for 7-8 hours of sleep each night. Establishing a bedtime routine that revolves around relaxing activities like reading or deep breathing exercises can help reduce insomnia. During the day, mindfulness practices like meditation or tai chi can maintain a sense of calm.

It’s important for seniors to recognize when stress or emotional challenges require outside help. Speaking with a therapist or joining a support group can provide crucial emotional support as well as help seniors develop coping strategies to navigate the challenges of aging and foster emotional wellbeing.

Finally, don’t be afraid to treat yourself every now and then. Spa treatments like massages, facials, hydrotherapy, and aromatherapy are excellent ways to relax and reduce stress while also easing muscle tension and improving circulation. Some spa offerings, like hot stone treatments, reflexology sessions, and therapeutic baths, can help alleviate arthritis and chronic muscle stiffness. Even sitting down for a manicure or pedicure can provide a soothing self-care experience in a quiet, calm setting.

“Everybody deserves to be spoiled sometimes, which is why we chose a ‘Spa and Sips’ theme for our big February social event,” says Melissa Orr Azzarto, Social Engagement Director at Coterie Hudson Yards. “We have some manicure experts coming in, so our residents will be able to relax and get their nails done while enjoying a special Valentine’s Day cocktail. We’ll also have some arts and crafts materials on hand so they can create Valentine’s Day cards to give to the special people in their lives.”

Living well, aging gracefully

Developing a wellness routine isn’t about drastic changes – it’s about making small, meaningful choices every day. By focusing on fitness, nutrition, social engagement, and emotional wellbeing, seniors can enjoy a healthier, more fulfilling lifestyle. No matter where you are in your aging journey, it’s never too late to start prioritizing your wellbeing and embrace a life full of vitality and connection.