As a geriatric specialist with Endeavor Health Swedish Hospital, I care for the unique needs of older adults. Over the years, I’ve observed the long-term outcomes of certain lifestyle habits as well as preventable chronic issues. To put it simply, I’ve seen who ages well and why.
Every day I encourage my patients to incorporate healthy practices in their daily lives to slow the effects of aging and set themselves up for longevity. These are the same practices I try to follow myself.
Pictured above: Erika Hutz, DO, geriatric medicine physician with Endeavor Health Medical Group, was thrilled to have an Annual Wellness Visit with her patient Bob Holbach on his 100th birthday in November 2024. Bob is a World War II veteran and is as sharp as a tack.
Here are some key anti-aging habits I prioritize in my morning routine:
Consistent exercise
As a working professional with four young children, time is my most limited resource. The only viable window for exercise is early morning. I wake up at 5:40 am and begin my workout by 6 am.
My workout consists of 30 minutes of strength training with a professional trainer, focusing on heavy resistance work. Strength training with substantial loads is essential for maintaining bone density, muscle mass, and metabolic health — especially as we age.
Strategic nutrition
After my workout session, I return home for a quick shower and complete a consistent skincare routine that includes vitamin C serum, eye cream, moisturizer, and sunscreen. Following that, I take a calcium and vitamin D supplement to further support bone health.
Breakfast is always protein-forward to aid in muscle recovery and maintain energy throughout the morning. I alternate between two meals:
- One cup of cottage cheese with a chopped apple
- An overnight oat smoothie made with 1/3 cup steel-cut oats, 1/2 cup plain Greek yogurt, 1 cup milk, 1 cup frozen strawberries, and 2 tablespoons of chia seeds
Hydration
Before my morning exercise, I drink 8 to 16 ounces of water to support hydration, which plays a critical role in overall health and cellular function. Then again, after breakfast, I drink another 16 ounces of water. This routine helps me begin each day with structure, clarity and a strong nutritional foundation.
What anti-aging research reveals
Scientific research strongly supports these habits.
A 2023 study published in eBioMedicine found that individuals with inadequate hydration were more likely to experience accelerated biological aging, develop chronic diseases, and face increased risk of premature mortality.
Additionally, a 2019 study in JAMA Network Open showed that individuals who began exercising later in life — specifically in their 40s or beyond — still saw significant benefits, including a 29-36% reduction in all-cause mortality over a 20-year period. It’s never too late to start exercising!
Lastly, the Health ABC study, published in The American Journal of Clinical Nutrition in 2015, emphasized the importance of adequate protein intake in older adults. Those with higher protein intake retained more muscle mass and maintained better physical function over time.
In short, consistent exercise, strategic nutrition, and hydration are powerful investments in long-term health, even when time is limited.
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