Video: 4 ways to be more resilient as you age By Mayo Clinic Staff Share Facebook Twitter Print details You know you're not defined by how long you've been on the planet, or what life throws at you. It's how you deal with it all that can keep you resilient as you age. Watch to learn which strategies Mayo Clinic experts recommend as the next birthday rolls around. Show transcript 4 ways to be more resilient as you age People who rebound faster from stress tend to have lower risk of mortality. One: Stay social. Human connection helps in stressful times. Reach out to a loved one. Join a club. Two: Build your brain with exercise. Exercise slows the brain's aging process. Aim for 30 minutes, 5 times a week. Three: Celebrate birthdays. For real! People with a positive view of aging have better brain function and lower dementia risk. Four: Practice gratitude. Saying "thank you" daily boosts positivity, even when it's hard to feel grateful. Guidance from the experts at Mayo Clinic. Show references Macleod S, et al. The impact of resilience among older adults. Geriatric Nursing. 2016; doi:10.1016/j.gerinurse.2016.02.014. Levy BR, et al. Positive age beliefs protect against dementia even among elders with high-risk gene. PLOS One. 2018; doi:10.1371/journal.pone.0191004. Cognitive health and older adults. National Institute on Aging. https://www.nia.nih.gov/health/cognitive-health-and-older-adults. Accessed March 25, 2019. Resilience. American Psychological Association. https://www.apa.org/topics/resilience. Accessed March 8, 2023. Fontes AP, et al. Resilience in aging: Literature review. Ciencia & Saude Coletiva. 2015; doi:10.1590/1413-81232015205.00502014. Benefits of physical activity. Centers for Disease Control and Prevention. https://www.cdc.gov/physical-activity-basics/benefits/. Accessed Jan. 30, 2025. Arida RM, Teixeira-Machado L. The contribution of physical exercise to brain resilience. Frontiers in Behavioral Neuroscience. 2021; doi:10.3389/fnbeh.2020.626769. Erickson KI, et al. Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences of the United States of America. 2011; doi:10.1073/pnas.1015950108. Duprey EB, et al. Stressful life events and internalizing symptoms in emerging adults: The roles of mindfulness and gratitude. Mental Health & Prevention. 2018; doi:10.1016/j.mhp.2018.08.003. VID-20455615