Senior Health Hacks

What this guide covers

You want practical steps that work. This article turns expert guidance into simple actions you can start today. It also weaves in the video script so you can follow along. If you prefer personal help, an Understood Care advocate can coordinate appointments, set reminders, connect you to local programs, and take the legwork off your plate.

Quick start checklist from the video

From the video script, translated into action

• Keep annual wellness visits on your calendar, and follow your clinician’s schedule for regular checkups. Many people with chronic conditions see their care team every three to six months. Medicare covers a yearly wellness visit that reviews risks and preventive needs.
• Eat a proper diet that fits your health needs. Ask your clinician about referrals to a registered dietitian if you live with conditions like diabetes, heart disease, or kidney disease.
• Get regular exercise that includes aerobic, strength, and balance activities. Programs at community centers can make moving more fun.
• Guard your sleep. Keep a consistent schedule and wind down with a calm routine.
• Use community support. Senior centers, local groups, and faith communities can help you stay active and connected.

Where an advocate fits in
An Understood Care advocate can help you keep appointments on track https://understoodcare.com/care-types/appointments and coordinate chronic condition follow ups https://understoodcare.com/care-types/chronic-care. They can also search local exercise options and support groups and set reminders so the plan actually happens.

Eating for strength and independence

Why it matters

As you age, food is fuel for balance, muscle, and immune health. Choosing nutrient dense meals supports independence and lowers risk from chronic conditions.

What to do

• Fill your plate with vegetables, fruits, whole grains, lean proteins, and healthy oils
• Aim for enough protein across the day for muscle repair
• Choose fiber rich foods for digestion and heart health
• Drink water regularly and limit sugary drinks
• If money or appetite are barriers, ask about meal programs or smaller more frequent meals

These steps reflect trusted guidance for older adults from the National Institute on Aging.

Advocate help

Ask an advocate to find in network nutrition counseling and set up referrals. If costs are a concern, your advocate can also explore benefits and applications with you https://understoodcare.com/care-types/application-help.

Move more safely

Why it matters

Regular activity helps you stay independent, reduce fall risk, protect the heart and brain, and keep joints working.

What to do

• Build up to at least 150 minutes each week of moderate activity like brisk walking
• Add muscle strengthening on two or more days each week
• Practice balance several days a week with simple moves like standing on one foot near a counter
• Start low and go slow if you are just getting back to movement
• Use a walker or cane if your clinician recommends it and learn safe use

The Centers for Disease Control and Prevention recommends aerobic, muscle strengthening, and balance training for adults sixty five and older, with a target of at least one hundred fifty minutes of moderate activity weekly. The National Institute on Aging outlines practical ways to combine all three types.

Advocate help

If you need mobility equipment, an advocate can coordinate evaluations, documentation, and delivery so you can move with confidence https://understoodcare.com/care-types/mobility-equipment. They can also help you schedule starter classes through your community center.

Sleep that restores

Why it matters

Most older adults need about seven to nine hours of sleep. Good sleep supports mood, memory, balance, and immunity.

What to do

• Keep a consistent sleep and wake time
• Create a relaxing wind down routine and keep screens out of the bedroom
• Avoid large meals, caffeine, and alcohol close to bedtime
• Stay active during the day but avoid vigorous exercise late at night
• Talk with your clinician if you snore loudly, stop breathing during sleep, or feel very sleepy during the day

These strategies come from expert guidance on sleep for older adults.

Advocate help

An advocate can prepare questions for your next visit, book a sleep evaluation if needed, and share updates with your care team https://understoodcare.com/care-types/communication.

Preventive care and checkups

Vaccines to ask about

Vaccines lower the risk of severe illness. Talk with your clinician or pharmacist about what fits your age and health.

• Influenza every season
• Updated COVID recommendations
• Pneumococcal options for adults fifty and older and for all adults sixty five and older
• Recombinant shingles vaccine for adults fifty and older
• Tdap booster if due

See the current adult immunization schedule and notes from the CDC for details.

Screening tests to discuss

• Colorectal cancer screening for adults forty five to seventy five, and individual decisions beyond seventy five
• Osteoporosis screening with DXA for women sixty five and older, and for some younger postmenopausal women with risk factors

These recommendations come from the US Preventive Services Task Force and CDC summary pages. Your personal plan may differ based on your history.

Advocate help

Your advocate can find in network providers, gather records, and book visits with reminders so you stay on track https://understoodcare.com/care-types/appointments. If transportation is a barrier, they can arrange reliable rides to clinics and pharmacies https://understoodcare.com/care-types/transportation-help.

Medications made simpler and more affordable

Safer medication routines

As medicines add up, so can risks. Helpful steps include keeping an updated list, using pill organizers, reviewing all medicines with your clinician or pharmacist, and asking about lower risk or fewer pill options when appropriate. Deprescribing is a formal way clinicians reduce unnecessary or risky medicines.

Lowering costs

If prices are hard to manage, ask about Medicare Part D Extra Help and plan reviews. Extra Help can eliminate premiums and deductibles for many people and cap costs once you reach set limits.

Advocate help

Your advocate can review coverage, compare pharmacies, explore savings programs, and coordinate refills so you never run out https://understoodcare.com/care-types/lower-costs-of-medication. They can also review confusing bills with you https://understoodcare.com/care-types/analyze-bills.

Build your support team and social connections

Why it matters

Social connection supports mood, memory, and overall health. Isolation raises health risks.

What to do

• Plan regular check ins with family, friends, and neighbors
• Join a class, walking group, or volunteer activity
• Ask your clinician about local or virtual support groups for your health conditions

For practical ways to stay connected, see tips from the National Institute on Aging.

Advocate help

An advocate can locate senior centers and community groups and help you enroll so you can stay active and supported https://understoodcare.com/care-types/social-support.

Safer homes and confident mobility

Make your space safer

Small changes prevent big injuries. Clear clutter and cords, secure or remove loose rugs, improve lighting, add grab bars, and consider threshold ramps where needed. Regular exercise, vision checks, and footwear checks also cut fall risk. These steps come from CDC STEADI and NIA fall prevention resources.

Advocate help

If you need home care, an advocate can help you compare covered options and schedule support at home https://understoodcare.com/care-types/home-care. If equipment would help you stay safe, they can coordinate evaluations and delivery https://understoodcare.com/care-types/mobility-equipment.

Transportation that keeps you connected

Transportation keeps you independent. Ask your advocate to arrange rides for appointments, pharmacy runs, and community events so you never miss care or connection https://understoodcare.com/care-types/transportation-help.

When to consider a second opinion

A second opinion can confirm a diagnosis, clarify options, and sometimes prevent unnecessary procedures. Consider one for major new diagnoses, surgery decisions, or when your goals are not being met. Cleveland Clinic

Your advocate can gather records, find in network specialists, and schedule visits for you https://understoodcare.com/care-types/second-opinion.

Put it all together with a weekly routine

A simple template you can customize

• One or two short walks on most days
• Two short strength sessions using light weights or resistance bands
• Three quick balance practices during kitchen counter time
• A produce rich meal plan for the week and a water bottle by your chair
• A fixed bedtime and wind down routine
• A reminder list for medicines and a weekly refill check
• One social touchpoint like a call, class, or visit
• One task toward preventive care such as booking vaccines or screenings

An advocate can set up a shared plan, coordinate appointments, and text you gentle reminders so the plan becomes a habit https://understoodcare.com/care-types/communication and https://understoodcare.com/care-types/appointments.

How Understood Care advocates make this easier

• Book visits, set reminders, and keep you on schedule https://understoodcare.com/care-types/appointments
• Coordinate your care team and share updates so everyone stays aligned https://understoodcare.com/care-types/communication
• Help lower medication costs and prevent refills from slipping https://understoodcare.com/care-types/lower-costs-of-medication
• Arrange safe transportation and help you stay engaged in your community https://understoodcare.com/care-types/transportation-help
• Set up in home support and equipment for safety and independence https://understoodcare.com/care-types/home-care and https://understoodcare.com/care-types/mobility-equipment
• Support long term condition management with regular check ins and specialist referrals https://understoodcare.com/care-types/chronic-care and https://understoodcare.com/care-types/second-opinion
• Guide you through applications and help you understand bills and coverage https://understoodcare.com/care-types/application-help and https://understoodcare.com/care-types/analyze-bills‍

Staying Healthy and Independent: Frequently Asked Questions

• What is this guide about?
  This guide turns expert healthy aging advice into simple actions you can use right away. It covers everyday habits like food, movement, sleep, preventive care, medication safety, social connection, home safety, and when to seek a second opinion. It also explains where an Understood Care advocate can step in to coordinate appointments, arrange rides, connect you with local programs, and handle the legwork so your plan is realistic, not overwhelming.
• How often should I see my clinician for checkups?
  Most adults benefit from at least one yearly wellness visit. Many people with chronic conditions like diabetes, heart disease, or lung disease also see their care team every three to six months, depending on the plan you and your clinician set together. Medicare covers a yearly wellness visit that reviews your risks, preventive needs, and goals, which builds a roadmap for the year ahead.
• What are the most important daily habits to focus on?
  The core habits are eating in a way that supports strength and energy, moving your body regularly, protecting your sleep, and staying socially connected. For most older adults this looks like nutrient dense meals, regular physical activity that includes aerobic, strength, and balance training, a consistent sleep schedule with a calming wind down routine, and planned time with family, friends, or groups. Small, steady changes in these areas are more powerful than big changes that are hard to maintain.
• How should I be eating to stay strong and independent?
  Aim for meals that include vegetables, fruits, whole grains, lean proteins, and healthy fats. Spreading protein across the day supports muscle strength. Fiber rich foods help your digestion and heart health. Water or low sugar drinks help you stay hydrated. If appetite, chewing, cost, or cooking are hard, it can help to switch to smaller frequent meals, softer textures, or to explore meal programs in your community. A registered dietitian can tailor a plan to diabetes, heart disease, kidney disease, or other conditions. An advocate can help you set up nutrition referrals and check what is covered.
• How much and what kind of exercise do I really need?
  Most older adults are encouraged to work toward at least 150 minutes each week of moderate activity such as brisk walking, spread across several days. Adding simple muscle strengthening exercises on at least two days a week and practicing balance activities several days a week is also recommended. If you are just getting back to movement, it is best to start low and go slow, increasing time and intensity gradually. If your clinician has suggested using a walker or cane, learning safe technique can make exercise more comfortable and reduce fall risk. Advocates can help you get mobility equipment evaluated and delivered and can locate starter classes at community centers.
• How can I improve my sleep?
  Most older adults need about seven to nine hours of sleep per night. You can support better sleep by keeping a regular sleep and wake time, creating a quiet wind down routine, and keeping screens and bright light out of the bedroom close to bedtime. Large meals, caffeine, and alcohol late in the evening often interfere with sleep quality. Being active during the day usually helps, as long as intense exercise happens earlier, not right before bed. If you snore loudly, stop breathing during sleep, or feel very sleepy in the daytime, talk with your clinician about possible sleep apnea or other conditions. An advocate can help you prepare questions and arrange a sleep evaluation if needed.
• What vaccines and screening tests should I ask about?
  Your exact plan depends on age and health, but common topics to discuss include seasonal influenza, updated COVID vaccines, shingles vaccine, and pneumococcal vaccines. Screening conversations often include colorectal cancer screening for many adults between forty five and seventy five and bone density testing for osteoporosis, especially for women sixty five and older or younger women with risk factors. Your clinician will tailor recommendations to your situation. An advocate can help you schedule these visits, find in network sites, and arrange transportation if getting to the clinic is difficult.
• How can I keep medications safe and organized?
  As prescriptions add up, it becomes important to keep a complete, up to date medication list that includes over the counter medicines and supplements. Pill organizers, reminder systems, and using a single pharmacy when possible can reduce confusion. At your visits, ask your clinician or pharmacist to review each medicine, why you take it, and whether anything can be simplified or safely reduced. Deprescribing is a structured way for clinicians to lower or stop medicines that are no longer needed or are causing more risk than benefit. Advocates can help coordinate refills, check for lower cost options, and work through confusing bills with you.
• What if I am having trouble affording my medicines?
  If costs are a concern, it is important to speak up. Your clinician may be able to switch you to a lower cost alternative. Programs such as Medicare Part D Extra Help and other savings options can reduce or remove premiums and deductibles and cap what you pay each year on covered medicines. An advocate can review your coverage, compare pharmacy prices, look for savings programs, and help you apply for financial assistance.
• Why do social connections matter for my health?
  Regular connection with other people supports mood, memory, and overall health. Long periods of isolation are linked with higher risks for depression, cognitive decline, and other health problems. Planning simple but regular contact such as weekly calls, classes, walking groups, or volunteer work can make a real difference. If you are not sure where to begin, an advocate can help you find senior centers, disease specific support groups, and other social programs and can assist with enrollment.
• How can I make my home safer and reduce fall risk?
  You can lower fall risk by clearing clutter and cords from walkways, removing or securing loose rugs, adding night lights in bedrooms and halls, improving lighting near stairs and entrances, and using non slip mats and grab bars in bathrooms. Shoes with closed heels and good grip are safer than slippers or loose sandals. Regular eye exams and exercise that targets strength and balance also reduce falls. If you use a cane, walker, or rollator, a proper fit and a short coaching session on safe use can make thresholds and rugs easier to manage. Advocates can arrange home care visits, mobility equipment evaluations, and, when needed, home safety assessments.
• What can I do if I cannot drive or have trouble getting to appointments?
  Transportation is a common barrier to care, social events, and pharmacy trips. Depending on where you live, options may include senior transportation programs, paratransit, ride share, or medical ride services arranged through your health plan. An advocate can sort through these options, match them to your budget and mobility needs, and book rides for your medical and community activities so lack of transportation does not keep you from care.
• When is a second opinion a good idea?
  A second opinion can be helpful when you face a major new diagnosis, are considering surgery or a high risk procedure, are unsure whether a treatment matches your goals, or feel that your symptoms are not improving despite following the current plan. Another clinician can confirm the diagnosis, offer additional options, or sometimes suggest less invasive approaches. An advocate can gather your records, help you choose an in network specialist, schedule the visit, and send your questions ahead so your time is well used.
• How can I turn all of this into a routine I can actually follow?
  It helps to think in terms of a simple weekly pattern instead of a perfect daily plan. Many people do well with short walks on most days, a couple of brief strength sessions with light weights or resistance bands, a few balance practices near a counter, a loose meal plan that includes plenty of produce, a fixed bedtime and wind down routine, one regular social contact, and one small preventive task such as booking a screening or vaccine. An advocate can put this into a shared calendar, coordinate appointments, and send gentle reminders so that these habits fit into your life rather than sitting on a to do list.
• How can an Understood Care advocate support me with all of this?
  An Understood Care advocate can schedule visits and send reminders, coordinate communication among your clinicians, and help you keep chronic condition follow ups on track. They can review medication costs and coverage, manage refills, and help organize bills. They can arrange safe transportation to clinics, pharmacies, and community programs and set up in home support and mobility equipment when needed. They also help you apply for financial assistance, find support groups and classes, and obtain second opinions. The goal is to make it easier for you to follow the plan you and your clinicians choose and to stay as independent and connected as possible.

References

• National Institute on Aging. Exercise and physical activity for older adults. https://www.nia.nih.gov/health/exercise-and-physical-activity
• National Institute on Aging. Tips for getting and staying active as you age. https://www.nia.nih.gov/health/exercise-and-physical-activity/tips-getting-and-staying-active-you-age‍
• National Institute on Aging. Three types of exercise can improve your health and physical ability. https://www.nia.nih.gov/health/exercise-and-physical-activity/three-types-exercise-can-improve-your-health-and-physical
• Centers for Disease Control and Prevention. Physical activity guidelines for older adults. https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html‍
• Centers for Disease Control and Prevention. Adding activity for older adults. https://www.cdc.gov/physical-activity-basics/adding-older-adults/index.html‍
• National Institute on Aging. Healthy eating, nutrition, and diet. https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet‍
• National Institute on Aging. Healthy meal planning tips for older adults. https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-meal-planning-tips-older-adults‍
• National Institute on Aging. Sleep and older adults. https://www.nia.nih.gov/health/sleep/sleep-and-older-adults‍
• National Institute on Aging. Six healthy sleep habits for older adults. https://www.nia.nih.gov/health/sleep/6-healthy-sleep-habits-older-adult
• ‍Centers for Disease Control and Prevention. Recommended adult immunization schedule 2025. https://www.cdc.gov/vaccines/hcp/imz-schedules/adult-age.html and PDF https://www.cdc.gov/vaccines/hcp/imz-schedules/downloads/adult/adult-combined-schedule.pdf‍
• Centers for Disease Control and Prevention. Shingles vaccine recommendations. https://www.cdc.gov/shingles/hcp/vaccine-considerations/index.html and patient page https://www.cdc.gov/shingles/vaccines/index.html‍
• Centers for Disease Control and Prevention. Pneumococcal vaccines for adults. https://www.cdc.gov/pneumococcal/vaccines/adults.html and timing job aid PDF https://www.cdc.gov/pneumococcal/downloads/Vaccine-Timing-Adults-JobAid.pdf‍
• US Preventive Services Task Force. Colorectal cancer screening. https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/colorectal-cancer-screening and CDC summary https://www.cdc.gov/colorectal-cancer/screening/index.html‍
• US Preventive Services Task Force. Osteoporosis screening 2025. https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/osteoporosis-screening and JAMA recommendation statement https://jamanetwork.com/journals/jama/fullarticle/2829238‍
• Centers for Disease Control and Prevention. STEADI patient resources and home fall prevention checklist PDF. https://www.cdc.gov/steadi/patient-resources/index.html and https://www.cdc.gov/steadi/pdf/steadi-brochure-checkforsafety-508.pdf and brochure https://www.cdc.gov/steadi/pdf/STEADI-Brochure-WhatYouCanDo-508.pdf‍
• National Institute on Aging. Preventing falls at home. https://www.nia.nih.gov/health/falls-and-falls-prevention/preventing-falls-home-room-room‍
• National Institute on Aging. Social isolation and loneliness in older people. https://www.nia.nih.gov/news/social-isolation-loneliness-older-people-pose-health-risks and tips to stay connected https://www.nia.nih.gov/health/loneliness-and-social-isolation/loneliness-and-social-isolation-tips-staying-connected‍
• Medicare.gov. Yearly wellness visits. https://www.medicare.gov/coverage/yearly-wellness-visits and Welcome to
• Medicare visit. https://www.medicare.gov/coverage/welcome-to-medicare-preventive-visit and Preventive services. https://www.medicare.gov/coverage/preventive-screening-services
• NIDDK. The A1C test and diabetes. https://www.niddk.nih.gov/health-information/diagnostic-tests/a1c-test and
• CDC care schedule. https://www.cdc.gov/diabetes/treatment/your-diabetes-care-schedule.html
  NIA. Taking medicines safely as you age. https://www.nia.nih.gov/health/medicines-and-medication-management/taking-medicines-safely-you-age‍
• MedlinePlus. Keeping your medicines organized. https://medlineplus.gov/ency/patientinstructions/000600.htm and Taking
• multiple medicines safely. https://medlineplus.gov/ency/patientinstructions/000883.htm‍
• AHRQ Patient Safety Network. Deprescribing as a patient safety strategy. https://psnet.ahrq.gov/primer/deprescribing-patient-safety-strategy and
• Polypharmacy topic page. https://psnet.ahrq.gov/issue/polypharmacy
• Medicare. Help with drug costs and Extra Help information. https://www.medicare.gov/basics/costs/help/drug-costs and https://www.medicare.gov/publications/12203-medicare-extra-help-program.pdf and https://www.medicare.gov/publications/12212-manage-your-monthly-drug-costs.pdf and application portal https://go.medicare.gov/ExtraHelp

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This article is educational and not a substitute for medical advice. Always follow the plan you and your clinician decide is right for you.