The New Year often brings a renewed focus on health and wellness. We look for ways to eat better, move more, and support our mental health.
At the Schlegel-UW Research Institute for Aging (RIA), our mission is to connect research to real-world challenges and find solutions that truly enhance the quality of life and care for older adults. To help you prioritize your health, vitality, and well-being this year and beyond, our researchers share these evidence-based tips.
Mind Matters: Cognitive and Emotional Health
- If you don’t fall asleep within 20 minutes, get out of bed.
- Take a different route to the store, complete tasks in a different order, or shift your daily routine to see what you might discover.
- Read, paint, or work on a crossword, sudoku, word search, or puzzle daily.
- Let go of challenges and find joy in the simple pleasures life has to offer.
- Have conversations with your healthcare team, family, friends, and care partners to ensure your end-of-life wishes are understood and honoured.
- Watch a movie, visit an art gallery, journal, colour, or dance around the house.
- Engage in self-care activities to help prevent burnout and reduce stress.
- Explore what personal digital assistants, such as Alexa, Siri, and Google Home, can offer in making your daily routines easier, from setting medication reminders to playing your favourite song to adding items to your shopping list.
- Take an updated list of all your medications, supplements, and vitamins to your doctor, nurse practitioner or pharmacist to review.
Body in Motion: Exercise and Mobility
- Walk at least 30 minutes every day.
- Include stair climbing, uphill, or faster walking at least 5 days per week.
- Break up long periods of sitting or lying down with a short walk or stretch.
- Participate in moderate-to-high-intensity strength training for major muscle groups at least twice a week.
- Sit on the edge of your chair or bed and wait until you feel stable before standing.
- Do daily activities and exercises to improve your reaction time, such as throwing a ball against a wall and catching it.
Plate Power: Nutrition and Hydration
- Add high-quality protein to your meals to help maintain muscle strength as you age.
- Increase the amount of whole foods in your meals and snacks.
- Limit processed foods and beverages with added sugar, fat, and salt.
- Make it a habit to drink water throughout the day, even if you don’t feel thirsty.
- Pre-plan your grocery list and meals for the week to ensure you get enough protein.
- Eat and cook together with your kids, grandkids, or the youth in your life.
Connection and Care: Community and Systems
- Stay socially, physically, and mentally engaged to improve your mind and body.
- Use a pill organizer to keep track of your vitamins and medications
- Try painting, singing, reading, or dancing to reduce stress, improve brain function, strengthen your body, and feel more connected to the community.
- Review your medications annually with your doctor and pharmacist to ensure they remain effective and safe.
- Each week, make an effort to spend time with people and make new friends to keep your brain and social network active.
Thank you to the following researchers who contributed their expertise to help you age well in 2026 and beyond: Dr. Allen Power, Schlegel Chair in Aging and Dementia Innovation, Heather Keller, Schlegel Research Chair in Nutrition and Aging; Jane Kuepfer, Schlegel Specialist in Spirituality and Aging; Joanne Ho, Schlegel Chair in Geriatric Pharmacotherapy; Kate Dupuis, PhD, Schlegel Innovation Leader in Arts and Aging; Laura Middleton, PhD, Schlegel Research Chair in Dementia and Active Living; Dr. Linda Lee, Schlegel Research Chair in Primary Care for Elders; Lora Giangregorio, Research Scientist; Richard Hughson, Schlegel Research Chair in Vascular Aging and Brain Health; Dr. Sophiya Benjamin, Schlegel Chair in Mental Health and Aging; Tejal Patel, PharmD, Schlegel Specialist in Medication Management and Aging.
To learn more about each researcher, visit the-ria.ca/research/meet-our-researchers/.