You might be surprised to learn what truly defines "geriatric." While there's no strict rule, the term generally refers to individuals over 65—largely because that's when Medicare eligibility begins. If you're approaching this milestone, adopting key anti-aging habits can help you maintain vitality and wellness. We spoke with geriatric medicine experts to uncover their morning routines for staying youthful—all before 9 a.m.
Staying "young" isn't just about genetics—it's about hydration, exercise, and nutrition.
"Consistent exercise, smart nutrition, and proper hydration are powerful tools for long-term health, even with a busy schedule," explains one expert. Research confirms these habits significantly impact aging, and here's how the pros incorporate them daily.
1. They Stay Hydrated to Slow Aging
A 2023 study in eBioMedicine found that poor hydration accelerates biological aging, increases chronic disease risk, and may shorten lifespan. Older adults are especially prone to dehydration due to reduced thirst signals and lower water retention—plus, some medications worsen the issue.
The National Academy of Medicine recommends:
- Men 51+: 13 cups of fluids daily
- Women 51+: 9 cups daily
These are general guidelines, so consult your doctor for personalized advice.
2. They Make Time for Exercise—No Excuses
Life gets busy, but fitness should be non-negotiable. One expert shares their early morning routine:
- 5:40 a.m.: Wake up
- 6:00 a.m.: Drink 8–16 oz of water, then start a 30-minute strength session with heavy resistance training.
"Strength training preserves bone density, muscle mass, and metabolism—critical as we age," they note.
3. They Fuel Up with Protein at Breakfast
Protein isn't just for bodybuilders—it's vital for aging well. A 2015 study in The American Journal of Clinical Nutrition found that older adults with higher protein intake maintained more muscle and better mobility.
The expert's go-to breakfasts:
- Option 1: Cottage cheese + chopped apple
- Option 2: Overnight oat smoothie (Greek yogurt, chia seeds, strawberries, and milk)
Plus, they drink another 16 oz of water to stay hydrated.
4. They Protect Their Skin and Bones
A solid skincare and supplement routine is key:
- Vitamin C serum, eye cream, moisturizer, and sunscreen (yes, every morning!).
- Calcium and vitamin D for bone health.
Bottom Line
Aging well isn't about luck—it's about daily habits. Prioritize hydration, strength training, protein-rich meals, and skincare to stay vibrant at any age.
What's your anti-aging routine? Share your tips below!