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It's a sunny morning in Flushing, Queens, and 82-year-old Mei and her friend Jule are out for their daily “power walk” through Flushing Meadows-Corona Park. The two women are part of a growing population of New York City seniors defying the stereotype of the frail, sedentary elder. Thanks to their commitment to maintaining physical, mental, and emotional well-being, they are not slowing down.

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"I have no plans to stop moving anytime soon," Mei says with a chuckle. "The city keeps me young."

Mei and Jule are part of a trend that gerontologists are carefully studying - urban elderly populations are not only living longer, but also healthier and more active lives than previous generations. According to the latest data from the NYC Department of Health, the average life expectancy for New Yorkers aged 65 and over has increased by nearly 5 years over the past two decades, now reaching 84.1 years.

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The two of them follow the top five evidence-based strategies to stay spry:

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1.     GET MOVING: Countless studies have shown that regular physical activity is one of the single most important factors in maintaining health and independence as we age. For Mei and Jule, that means a brisk daily walk, followed by tai chi or stretching exercises in the park with friends. "We find that staying active keeps my mind sharp," Jule says. “And activities with friends gets me out of the house. That’s good for my mood too.”
 

2.     NURTURE SOCIAL CONNECTIONS: Loneliness and social isolation are major risk factors for physical and mental decline in older adults. Luckily, New York City offers ample opportunities for seniors to stay socially engaged, from senior centers to community classes to volunteer work. Mei is an active member of a local Chinese group, where she participates in weekly mahjong games and monthly potlucks. "My friends here are like family," she says. "We commit to these weekly or monthly things, rain or shine. It’s one way we can look out for each other and check in on everyone."
 

3.     STIMULATE THE MIND: Challenging the brain through intellectual stimulation is crucial for warding off cognitive decline. Experts point to learning new skills, whether it's taking a memoir writing class at the local library or mastering the latest smartphone apps. Recently the two took a photography class that included a photo safari around their area. “Looking through a lens, I saw the beauty of everyday life,” shared Jule. “A lot of days, we don’t stop to see it all unfold. I was surprised at what I could see differently.”
 

4.     EAT A NUTRIENT-DENSE DIET: A balanced, plant fiber, nutrient-rich diet is essential for healthy aging and the microbiome. By focusing on plenty of fresh fruits, vegetables, whole grains, lean proteins, and healthy fats into her meals are proving to stay healthier longer. Mei also stays hydrated and limits processed foods, sugar, and sodium. "Food is medicine and keeping to whole foods makes me feel better," she notes.
 

5.     MANAGE STRESS: Chronic stress takes a major toll on both physical and mental health as we age. Seniors who combine a variety of practices, including meditation, deep breathing, and time spent in nature maintain a better sense of calm and equilibrium. "I find that when I'm feeling centered and at peace, it's much easier to take on the challenges of daily life," she says. Jule adds, “We do ‘grounding’ in the park. You take off your shoes and socks and stand on the grass in your bare feet to soak up the ions from the earth. We’re trying all kinds of things to achieve balance and calm.”

 

Of course, they both acknowledge that staying healthy in one's 80s isn't always easy, especially in a fast-paced city like New York. But with the right strategies in place, senior communities are making it possible. "Growing old doesn't have to mean slowing down," Mei laughs. "With a little creativity and commitment, we seniors can keep thriving, even in the hustle and bustle of the city."