Pro Tips for Aging Gracefully: Breathe, Balance, and Move

Aging gracefully isn’t about turning back the clock by touching up our roots or slathering on wrinkle cream; it’s about feeling strong, confident, and capable at every stage of life. Sure, growing older can bring challenges like changes in posture, balance, and mobility. The good news, however, is that taking a proactive approach to successful aging can enhance your quality of life. Perhaps best of all, it can help you stay active and independent.

According to Dr. Shara Posner, there are three foundational practices to age well: breathing, balance, and movement. She shares her tips and how they can benefit people of all generations.

1. Mastering Your Breath

While breathing is essential for life, it’s also the basis for your movement and posture, so it’s critical to have a good deep breath. According to Dr. Shara, the more you breathe with your shoulders, the more fatigued you will be, and you won’t get enough oxygen.

She recommends placing one hand on your chest and one on your belly. Take a deep breath through your nose. Which hand moves more? Then, exhale fully, focusing on releasing tension.

Generational Breathing Tips:

• Millennials: Take breaks from desk work to practice deep breathing and reset your posture.
• Gen Xers: Start your day with breathing exercises for a calm and focused mindset.
• Boomers: Combine breathing exercises with light stretches to ease into your morning.

2. Building Balance

Poor balance increases the risk of falls—the leading cause of injury for older adults. However, balance is a skill you can learn at any age. By incorporating balance exercises into your routine, you can strengthen your stability and coordination.

Try standing on one foot while brushing your teeth or sipping your coffee. Begin with 10 seconds and increase over time. If you have a mobility challenge, you can do some modified exercises that can provide similar benefits.

Generational Balance Tips:

• Millennials: Improve balance and flexibility through yoga or Pilates classes.
• Gen Xers: Practice heel-to-toe walking down a hallway or in your yard.
• Boomers: Shift your weight side-to-side while holding onto a sturdy surface for support.

3. Prioritizing Movement

“Movement, the third pillar, gives you so much independence, flexibility, and strength,” emphasizes Dr. Shara. Movement doesn’t require gym memberships or intense workouts—small daily actions make a big difference:
She recommends doing chair squats: simply sit in a chair and stand up without using your hands.

Generational Movement Tips:

• Millennials: Break up screen time with short walks or desk stretches.
• Gen Xers: Get those daily steps in and add some light weights for strength.
• Boomers: Do gentle joint mobility exercises or walk in your neighborhood.

Aging with Confidence

“When you think of an older adult, what image comes to mind? Most people imagine someone hunched over, shuffling as they walk, or struggling to keep their balance. But aging doesn’t have to look like this. How we care for our bodies today—no matter our age—has a huge impact on how we age,” emphasizes Dr. Shara.

Regardless of your age, small steps today lead to a stronger, healthier tomorrow. By focusing on your breath, balance, and movement, you can feel better and stay active as you grow older!