Hello, I’m Dr. Sandra Petersen. I’m the Senior VP of Health and Wellness at Pegasus Senior Living.
As a geriatric nurse practitioner and the founder of the Connections memory care program, I’ve spent over 30 years working closely with older adults in assisted living, memory care, and independent living settings.
I currently provide house call services to seniors in the Dallas area and often speak at national and international conferences on Alzheimer’s and healthy aging.
Over 15 years ago, I experienced a stroke. The recovery process was both humbling and enlightening. The neuroplasticity techniques I used became the backbone of Connections, our evidence-based memory care program.
I’ve learned that aging well doesn’t come from a magic pill. It starts with daily habits, especially in the morning. As an advocate for older adults, I’m sharing the key anti-aging habits I follow to support long-term health and independence.
Key Anti-Aging Habits I Use Every Morning
You don’t need luxury products, trendy supplements, or a personal trainer to age well. In fact, most of the habits I rely on each day are simple, low-cost, and accessible to almost everyone.
These aren’t quick fixes — they’re small, steady steps that support your body and mind over time. And the best part? You can start today. Whether you’re in your 60s, 70s, or beyond, it’s never too late to build a healthier routine.
1. Drink Plenty of Water
One of the most overlooked ways to stay healthy is simple hydration. After sleep, the body is usually low on fluids. I start my day with a glass of warm water and lemon. This helps flush out toxins, supports metabolism, and reduces the risk of high blood pressure.
Lemon adds flavor and vitamin C. This small change can prevent fatigue that many confuse with hunger. It’s also a way to reduce alcohol consumption throughout the day, especially if you’re reaching for drinks to “perk up.”
2. Eat a Balanced Breakfast
Food is fuel. A nutritious breakfast sets the tone for energy, mental health, and clear thinking. I include:
- Protein (eggs or plant-based sources)
- Healthy fats (like avocado or nuts)
- Complex carbohydrates (such as oatmeal or whole grains)
One of my favorites is a smoothie with spinach, banana, and almond milk. Or I’ll have an egg-white omelet with spinach and half a slice of sourdough bread. That bread supports gut health due to its prebiotic content.
A healthy diet early in the day helps stabilize blood sugar and avoid cravings later on.
3. Exercise Every Day
Movement keeps the blood vessels working, improves balance, and builds strength. It also helps with mental health and sleep. I aim for 30 minutes of regular exercise every morning. Some days I take a brisk walk. On other days, I do yoga or stretching.
Silver Sneakers is a program I recommend often. It’s free for most older adults and offers a range of activities for older adults of all ability levels. Strength training, flexibility, and endurance are all part of healthy aging.
4. Practice Mindfulness
Stress plays a significant role in health problems and premature aging. I take 10 to 15 minutes each morning to breathe deeply, reflect, and quiet my mind.
This practice helps reduce cortisol levels, which in turn lowers inflammation and supports the immune system. Mindfulness doesn’t have to be spiritual. It’s about slowing down and becoming aware of your thoughts and body. This simple step can help anyone, including caregivers, feel more grounded.
5. Care for Your Skin
As the skin ages, it becomes thinner and more susceptible to sun damage and environmental factors. A simple skincare routine each morning helps keep skin healthy:
- Gentle cleanser
- Moisturizer with SPF 30
- Antioxidant serum to fight free radicals
Free radicals come from pollution, cigarette smoke, and even certain foods. Using sunscreen daily helps protect against skin cancer and slows the visible signs of premature aging.
Why Morning Habits Matter
These daily practices are more than just good ideas. They are part of a healthy lifestyle that supports a longer and better quality of life:
- Routine Builds Consistency: Good choices get easier with repetition.
- Prevention Adds Up: Every glass of water and every short walk contributes to your overall health.
- It Sets Your Tone for the Day: You’re more likely to keep eating well and moving if you start strong.
If you’re looking for healthy aging tips that work, this is where I tell everyone to start—at home, first thing in the morning.
Habits for Healthy Aging Beyond the Morning
While mornings set the stage, there are other areas to pay attention to throughout the day. My recommendations:
- Limit processed foods and eat whole, colorful meals
- Avoid alcohol consumption beyond moderate levels
- Don’t smoke — and avoid cigarette smoke
- Stay mentally engaged with puzzles, reading, or social activities
- Connect with others to avoid isolation
- Schedule regular health checkups
These are some of the most reliable habits for healthy aging I’ve seen among my patients – one of which is 108.
Her hearing isn’t great, and her eyesight is starting to fade, but her mind remains sharp. Why? Because she challenges herself every day. She reads aloud. She works through math problems and continues to socialize. We often overlook it, but conversation is one of the best ways to keep the brain engaged.
That kind of daily stimulation — simple but intentional — is what supports long-term health.
Wise and Healthy Aging Is About Daily Choices
As we age, the body and brain respond to everything we put in and everything we do. Simple steps, like stretching, drinking water, and applying sunscreen, really do make a difference. The goal isn’t perfection. It’s consistency.
If you’re an older adult or caring for someone who is, don’t wait for health problems to start before making changes. Build routines that support mobility, cognition, and well-being today.
From my perspective as a clinician and someone who has personally faced and recovered from health setbacks, the best anti-aging tips aren’t about supplements or trends. They’re about movement, nourishment, and purpose.
At Pegasus Senior Living communities, we support these goals through thoughtful programming, nutrition, and encouragement. Whether you’re in independent living or a memory care setting, small habits lead to big gains in overall health.
To our readers: start your day well, and don’t underestimate the impact of these practices. Wise and healthy aging is a lifelong journey that begins each morning.
Age Well With A Team Trained by Dr. Petersen
Find a Pegasus Senior Living community near you or a loved one to unlock more secrets to healthy aging.