Positive Aging: Why It’s Important & Tips for Aging Well

How Does Ageism Affect Mental Health?

Ageism is the systemic oppression, discrimination, and prejudice against people because of their age. It is a social construct, which means that it is created and perpetuated by societal norms and values. Ageism is a problem because it involves negative stereotypes and assumptions based on age, most often affecting older adults. Ageism is everywhere. According to the World Health Organization’s 2021 Global Report on Ageism, 1 in 2 people worldwide hold ageist attitudes toward older people, making it one of the most socially normalized forms of prejudice.¹

In the United States there are some common misconceptions about aging and older adults that can be considered biased, discriminatory and prejudicial. Some of these stereotypes depict older adults as dependent, helpless, physically or cognitively impaired, and without value to society. It is important to recognize that there are sociocultural variables to consider, because not all cultures view aging and old age as negative.

Ageism can negatively affect the physical and mental health of older adults. Older adults may have a negative self-perception, and this has a direct effect on mental health.² A person who has internalized the cultural stereotypes and prejudice about aging may feel that they no longer have value or worth, and may feel depressed or have anxiety about growing older.

What Is the Positive Aging Movement?

Positive aging, also called healthy aging or optimal aging, acknowledges the possible challenges of growing older, and embraces the changes and growth that occur in later life. This perspective views aging as a normal and natural part of life—which it is! Having a positive mindset about growing older can have an impact on overall well-being throughout the lifespan.³

A major focus of positive aging is on the continuation of what psychologist Erik Erikson called generativity, the drive to guide and give back to younger generations, throughout the lifespan. The positive aging mindset can help at the individual level, by improving outlook and overall well-being, and can also begin to change attitudes and beliefs about aging in society. The United Nations has named 2021 to 2030 the Decade of Healthy Ageing, a global effort to change how the world thinks and acts about aging.

Here are some of the core concepts of positive aging:

• Acknowledging that growing old is a normal and natural part of life
• Believing that aging can be a positive and rewarding experience
• Embracing change
• Appreciating and accepting the reality of aging, rather than fighting it
• Caring for the physical, emotional, cognitive, spiritual and social needs of the aging person
• Redefining meaning and purpose throughout the lifespan

This lens is different from what ageism in our culture tells us about growing old. Ageism tells us that growing old is undesirable and we should avoid it, that we no longer have value and our life is over. Through the lens of positive aging, we can embrace the changes that growing older brings and feel better about the aging process.

What Is the Science Behind Positive Aging?

There are many benefits to having a positive aging mindset. In addition to feeling physically, emotionally, and mentally well, this approach to aging may help a person to live longer. In a landmark Yale study, psychologist Becca Levy and colleagues found that people with more positive self-perceptions of aging lived a median of 7.5 years longer than those with less positive views, even after controlling for age, gender, socioeconomic status, loneliness, and functional health.⁴ How you perceive yourself as you grow older can have an impact on the aging process.

Can a Positive Attitude Toward Aging Improve Memory?

Yes. A 2023 Yale study published in JAMA Network Open found that older adults with positive beliefs about aging were 30% more likely to recover normal cognition after developing mild cognitive impairment (MCI) than those with negative age beliefs, and they recovered up to two years faster. The findings suggest that how you think about aging can influence not just how long you live, but how well your brain recovers from setbacks.

The study, led by Becca Levy and Martin Slade at the Yale School of Public Health, followed 1,716 adults with an average age of 78 for up to 12 years. Nearly half of older adults with MCI eventually regain normal cognition, and this was the first study to show that a cultural factor, positive age beliefs, predicts who recovers. Participants who entered the study with positive views of aging were significantly more likely to be in the recovering group, regardless of how severe their baseline impairment was.

The researchers propose a practical mechanism: positive age beliefs reduce the stress of cognitive challenges and increase confidence, which supports better cognitive performance. Levy’s earlier work linked positive age beliefs to longevity, and this study extends the pattern to recovery. The takeaway is concrete. Challenging your own assumptions about inevitable decline is not just feel-good thinking; it is associated with measurably better cognitive outcomes.

How Can You Practice Positive Aging? 11 Tips

Positive aging is a holistic approach to growing older that involves caring for the whole person, including physical, emotional, social, spiritual and cognitive needs. There are many ways to remain active, engaged, and independent as you age, including taking good care of your physical health and meeting with doctors as necessary, continuing or pursuing new hobbies, strengthening your relationships, and setting new goals.

Here are 11 tips for how to accept aging, age gracefully, and stay positive as you grow older:

1. Care for Your Body

Caring for your body is the physical foundation of positive aging, and knowing what to expect as you grow older helps you stay ahead of normal changes. Some normal, physical age-related changes that may occur in the body include changes in the cardiovascular system, changes with bones, joints, and muscles, and changes in body weight.⁵

Engaging in regular exercise or physical activity can help to maintain functional mobility, strength, and balance. Studies show that people who are active may live longer and feel better than those who live sedentary lifestyles.⁶ The CDC recommends that adults 65 and older get at least 150 minutes of moderate-intensity activity each week, such as brisk walking, plus muscle-strengthening and balance activities. Living an active lifestyle can help to prevent or manage chronic illnesses, reduce fall risk, and also improve cognitive functioning.⁷

2. Be a Lifelong Learner

There are many ways to engage in lifelong learning. There are formal ways, such as classes at extended learning institutes offered at some colleges and universities, and informal ways, such as reading about a topic of interest, trying out an activity, developing a new skill, or attending a workshop. People who continue to seek knowledge, skills, and experiences throughout their lifespan are lifelong learners. Stimulating your intellect, intelligence, and creativity may help to prevent cognitive decline by keeping the brain active and engaged.

3. Strengthen Relationships

Social connection helps emotional and physical well-being. Connections with other people can help prevent loneliness and isolation, especially in old age. Loneliness and social isolation carry serious health risks. The 2023 U.S. Surgeon General’s advisory on loneliness reports that poor social connection is associated with a 29% increased risk of heart disease, a 32% increased risk of stroke, and a 50% increased risk of developing dementia in older adults, along with higher rates of anxiety and depression among older adults.

Relationships can develop and change throughout the lifespan, and there are many ways to stay connected with other people. Family and friends, neighbors, spiritual or religious organizations, community groups, organized activities, or online forums may provide a feeling of social connectedness.

4. Know Your Purpose

A clear sense of purpose is one of the strongest predictors of well-being in later life. Retirement, caregiving changes, and loss often mean that purpose needs to be redefined rather than abandoned. Feeling a sense of meaning and purpose can be a significant factor in how a person feels about themselves, and how they feel about life in general.

The possibilities for finding your purpose are endless, and a few examples include:

• Serving on a board or committee
• Cultivating spirituality
• Volunteer work and activism
• Being a confidant to a close friend
• Helping to raise grandchildren
• Tending a garden
• Caring for an animal
• Arts and crafts
• Playing an instrument
• Leading a social group

5. Foster Resilience

Resilience can be defined as the ability to bounce back from trauma, stress and adversity, and it is often built by overcoming hardship. Resilient people are able to embrace change and approach difficult situations with flexibility and optimism. Everyone has the capacity for resilience and it is a powerful protective factor in the aging process.

The American Psychological Association recommends a few ways to enhance resilience, including: keeping things in perspective, maintaining a hopeful outlook, accepting change, and learning from the past.⁹

6. Develop a Gratitude Practice

Gratitude can help reduce stress levels and strengthen self-esteem. When you focus on what you appreciate, anger and regret often diminish. There’s a sense of peace because you can keep a greater perspective in mind. As you age, practicing gratitude can help you approach the next phases of life with a more positive outlook.

Many people use a journal to track their gratitude. Set aside a particular time each day (preferably at the same time) to write what went well. If you don’t want to write, simply reflect on your gratitude at the same time each day. Aim to be specific and don’t overlook the small moments of joy in your days.

7. Practice Meditation & Other Mindfulness Exercises

Happy people tend to be more mindful in everyday life. It’s important to learn how to live in the present moment. If you’re always thinking about the past or future, you miss the gift that is right now, and you miss being able to savor love, novelty, and emotions for what they truly are.

You can implement more mindfulness by adopting a formal meditation routine. Consider closing your eyes and taking several deep breaths. Set a time for a few minutes to meditate. Or, you can use guided meditation scripts through a meditation app to help you stay on track. You can also practice mindfulness by activating your five senses during a specific moment or doing single tasks instead of multitasking.

8. Set Reasonable, Achievable Goals

Many people find that life feels more fulfilling when they feel goal-oriented. What are some things you have always wanted to do? What’s been on your to-do list for much too long? Consider writing down some of your bigger goals and breaking them down into smaller, manageable steps. Remember that even small movements can reap significant benefits.

9. Attend Regular Check-Ups

It’s important to prioritize looking after your health. Don’t overlook the benefits of preventative care, and if you have a medical condition, make sure that you’re collaborating with your healthcare team to review treatment options. It’s crucial that you feel comfortable with your doctor, so if you have concerns, there’s no shame in switching providers.

10. Ask for Help When You Need It

Although being independent certainly has its merits, people are social creatures. We rely on one another for resources and support. Although it may, at times, feel uncomfortable, try to get in the habit of reaching out for help when you need it. Your loved ones want to be there for you, and it can be beneficial for everyone if you are direct about what you need.

11. Seek Support from a Mental Health Professional

For many people, positive aging may come naturally, and the positive aging mindset, their own ideas, and strategies listed above may be enough. At times, however, there may be a need for additional help or support, and it is important to know when to seek help from a mental health professional.

Mental health professionals may be helpful in figuring out if feelings associated with aging are normal, or if there may be the presence of another mental health issue such as adjustment disorder, depression, or anxiety. There are many mental health professionals who specialize in issues related to aging and they can be helpful in therapeutic treatment to improve thoughts and feelings associated with aging and with creating a plan to maintain independence and functioning for as long as possible.

How Can You Support an Aging Loved One?

Supporting an aging loved one starts with examining your own beliefs about growing older. Ask yourself how you feel about your own aging, and whether any fears or worries color how you interact with older family members. The attitudes of younger family members directly shape the care and respect older adults receive.

Preoccupation with getting older and worrying about the aging process can have a negative impact on how aging is viewed. Greater knowledge, especially on the topic of positive aging, can be the best way to support an aging loved one.