INFOGRAPHICWELL-BEINGWOMEN & MIDLIFE

The Science of Happy Aging

Reviewed by Susan Ko, Ph.D.
April 23, 2025
How to Get Happier as You Get Older 53% of people aren’t afraid of growing old. And people seem to fear aging less with each year they get older, according to a recent survey. In fact, aging just might make you feel happier. Does Older = Happier? “Grumpy Old Men” is a myth. As people age, their tendency to have a negative outlook actually decreases. Americans ages 60 and older report better emotional health than people younger than 60. About 66% of people 80 years or older say they’re living their best possible life or close to it. Only 20% of younger adults say the same thing. Older people tend to realize time is of the essence, choosing to prioritize the positives, let go of the negatives, and focus on what really matters. A Few Keys to Being Happy Over Time [box:] Checklist for a Happy Life Life satisfaction for people 50+ stems from: Family life Health Home Social life and support [end box] Happy People Tend to Be Healthier Happiness has been connected to a longer lifespan. But experts disagree on whether happiness actually makes you live longer. Some point out that being in good health makes you more likely to be happy and also more likely to live longer. Either way, health is an important factor in happiness. Research shows today’s older adults experience fewer depressive symptoms than their counterparts did back in the 1990s. Some reasons for this include better nutrition, improved health education, and advances in medicine, such as antibiotics, testing, and treatments. Exercise Regularly Aside from all its other benefits, exercising regularly as you age can help keep your brain functioning well. Researchers are learning that exercise may keep cells in the body from dying, which is why it's so key in keeping people feeling spry and sharp. 2 or more days per week you should strength train. This is another name for resistance training, which you can do with weights, if you’re able. Exercises you do with your own bodyweight (like pushups, leg lifts, etc.) count, too. Strength training actually reverses the aging process on a genetic level! At least 150 minutes per week you should spend doing moderate-intensity cardio activity, if your mobility allows it. (Prefer high-intensity activity? Get at least 75 minutes.) 5 or 6 is the level of intensity that counts as “moderate,” if 0 is sitting still and 10 is working as hard as you possibly can. 8,000 steps per day can make a difference. In a study, people ages 40 and older who walked 8,000 steps a day (about 4 miles) had a 51% lower risk of mortality for all causes compared to people who only took 4,000 steps a day (about 2 miles). Some people may experience limitations due to their mobility. Older people can reap emotional and health benefits from less athletic activities such as gardening and playing cards with friends, too. Stay In Touch Research suggests that older people who have more social connections and interactions live longer than those who don't. Older adults who get even a monthly visit from family or friends have a lower risk of dying compared to people who never receive visits from loved ones. Being unhappy or experiencing loneliness may speed up the aging process. Research suggests it can add up to 1.65 years to one’s biological age. On a day-to-day basis, social interaction with others helps to reduce loneliness. Not only that, but it also reduces the chance of developing dementia. And in general, the more social activities people participate in as they grow older, the happier they are. Tip: Find a group activity you like and keep it on your calendar at least once per week, so you're sure to have ongoing social interaction. Play bridge with friends Play pickleball Join a book club Go on a walk and say hello to neighbors Marriage and Aging Happy Anniversaries Married people tend to become more content in their relationship as it goes on. The highest levels of well‑being occur after 30 years of togetherness, research suggests. Growing Old and Happy Together Relationship satisfaction tends to decrease from ages 20 to 40, then typically increases until age 65, then stays relatively stable after that. Keeping Each Other Healthy Research suggests that being married to a happy, healthy partner can lead to healthier lifestyle habits. This may help reduce risk factors for dementia, cognitive decline, and Alzheimer’s disease. Staying married to a supportive partner for 25 years or more may even decrease the risk of cardiovascular diseases and contribute to greater mental well‑being in mid- to late-life. A Sense of Purpose Helps What Are You Doing Here? People who have a sense of purpose have a greater well‑being and may live longer than people who don’t. Donate Your Time; Reap Good Health Doing volunteer work helps boost psychological well‑being. People over age 50 who volunteered for 100 or more hours a year had a reduced risk of mortality, experienced less depression, and had fewer feelings of hopelessness and loneliness. Volunteering later in life has also been linked to better brain health and may protect against cognitive decline and dementia, research suggests. Tip: Grab a good friend and sign up together. Collect for a local food drive Talk to teens about careers Read to kids weekly at the library Sign up for regular shifts at a soup kitchen Forever Young: Your To-Do List Researchers are still determining what causes our bodies, minds, and spirits to change as we age. But they know some ways we can slow down that process. What to Do: Meditate. Mindfulness practices like tai chi also help. Exercise. Physical activity improves overall quality of life, boosts immunity, and reduces pain in age-related diseases like osteoarthritis. Maintain a healthy weight. Obesity causes faster aging. Address changes in mood. Seek therapy and treatment if you need it. What Not to Do: Smoke. Life expectancy for smokers is at least 10 years shorter than non-smokers. Be sedentary. Even a short stroll helps. Drink too much. Alcohol abuse ages the body quickly. Let stress get out of control. Maintaining calm boosts health in many ways. There’s No Set Age for "Peak Happiness” One study suggested that life satisfaction peaks around age 70, and another suggested that happiness continues to rise after that. We’re all different, and our happiness depends on a variety of factors. But it’s both probable and possible that you’ll find happiness as you age. "We don’t stop playing because we grow old. We grow old because we stop playing." — George Bernard Shaw Sources: Australian Unity Wellbeing Index. (2022) Does marriage really make us happier? Boylan, J. M., Tompkins, J. L., & Krueger, P. M. (2022) Psychological well‑being, education, and mortality. Health Psychology. Buecker, S., et al. (2023) The Development of Subjective Well-Being Across the Life Span: A Meta-Analytic Review of Longitudinal Studies. Psychological Bulletin. Buhler, J. L., et al. (2021) Development of relationship satisfaction across the life span: A systematic review and meta-analysis. Psychological Bulletin. Carapeto, P.V., et al. (2021) Effects of exercise on cellular and tissue aging. Aging (Albany NY). Centers for Disease Control and Prevention. (2024) Physical Activity Boosts Brain Health. Centers for Disease Control and Prevention. (2023) Older Adult Activity: An Overview. Centers for Disease Control and Prevention. (2020) Tobacco-Related Mortality. Chen, Y., et al. (2023) Marital transitions during earlier adulthood and subsequent health and well‑being in mid- to late-life among female nurses: An outcome-wide analysis. Global Epidemiology. Foster, H.M.E., et al. (2023) Social connection and mortality in UK Biobank: a prospective cohort analysis. BMC Medicine. Galkin, F. et al. (2022) Psychological factors substantially contribute to biological aging: Evidence from the aging rate in Chinese older adults. Aging. Gautvik, K.M., et al. Heavy-load exercise in older adults activates vasculogenesis and has a stronger impact on muscle gene expression than in young adults. (2022) European Review of Aging and Physical Activity. Hall, A., (2024) 53% of U.S. Adults Don’t Fear Growing Old — Study Finds People Actually Fear Less As They Age. Forbes. Huang, A.R., et al. (2023) Social isolation and 9-year dementia risk in community-dwelling Medicare beneficiaries in the United States. Journal of the American Geriatrics Society. Kekalainen, T., et al. (2023) Cohort Differences in Depressive Symptoms and Life Satisfaction in 75- and 80-Year Olds: A Comparison of Two Cohorts 28 Years Apart. Journal of Aging and Health. Kim, E.S., et al. (2020) Volunteering and Subsequent Health and Well-Being in Older Adults: An Outcome-Wide Longitudinal Approach. American Journal of Preventive Medicine. Levy, V., and David, P. (2022) AARP's Second Half of Life Study, in Collaboration with National Geographic Partners and Heart+Mind Strategies. Lor, Y., et al. (2023) The association of late-life volunteering with cognitive function and cognitive decline in the KHANDLE and STAR cohorts. National Heart, Lung, and Blood Institute. (2022) Physical Activity and Your Heart. National Institute on Aging. (2022) Optimism linked to longevity and well‑being in two recent studies. National Institute on Aging. (2022) Participating in Activities You Enjoy As You Age. National Institute on Aging. (2022) What Do We Know About Healthy Aging? Oh, J., et al. (2020) The association between actor/partner optimism and cognitive functioning among older couples. Journal of Personality. Physical Activity Guidelines for Americans Midcourse Report: Implementation Strategies for Older Adults. (2023) U.S. Department of Health and Human Services. Schlosser, M., et al. (2023) An 18-month meditation training selectively improves psychological well‑being in older adults: A secondary analysis of a randomised controlled trial. PLoS ONE. Saint-Maurice P.F., et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. (2020) JAMA. Shen, X., et al. (2023) Predictive Models of Life Satisfaction in Older People: A Machine Learning Approach. International Journal of Environmental Research and Public Health. Song, C.F., et al. (2023) Happy people live longer because they are healthy people. BMC Geriatrics. Villareal, D.T., (2023) Obesity and Accelerated Aging. The Journal of Nutrition, Health & Aging. Yang, F.C., et al. (2021) Effectiveness of Tai Chi for Health Promotion of Older Adults: A Scoping Review of Meta-Analyses. American Journal of Lifestyle Medicine. Yerrakalva, D., et al. (2023) Associations between change in physical activity and sedentary time and health-related quality of life in older English adults: the EPIC-Norfolk cohort study. Health and Quality of Life Outcomes. Zhaoyang, R. et al. (2021) How Is Daily Social Interaction Related to Loneliness in Older Adults? The Roles of Trait Loneliness and Personality. Innovation in Aging. Zhao, X., et al. (2023) Relationship between specific leisure activities and successful aging among older adults. Journal of Exercise Science and Fitness.

For the text version of this infographic, read below:

How to Get Happier as You Get Older

53% of people aren’t afraid of growing old. And people seem to fear aging less with each year they get older, according to a recent survey.

In fact, aging just might make you feel happier.

Does Older = Happier?

“Grumpy Old Men” is a myth.

As people age, their tendency to have a negative outlook actually decreases.

Americans ages 60 and older report better emotional health than people younger than 60.

About 66% of people 80 years or older say they’re living their best possible life or close to it. Only 20% of younger adults say the same thing.

Older people tend to realize time is of the essence, choosing to prioritize the positives, let go of the negatives, and focus on what really matters.

A Few Keys to Being Happy Over Time

Checklist for a Happy Life

Life satisfaction for people 50+ stems from:

  • Family life
  • Health
  • Home
  • Social life and support

Happy People Tend to Be Healthier

Happiness has been connected to a longer lifespan.

But experts disagree on whether happiness actually makes you live longer. Some point out that being in good health makes you more likely to be happy and also more likely to live longer.

Either way, health is an important factor in happiness.

Research shows today’s older adults experience fewer depressive symptoms than their counterparts did back in the 1990s.

Some reasons for this include better nutrition, improved health education, and advances in medicine, such as antibiotics, testing, and treatments.

Exercise Regularly

Aside from all its other benefits, exercising regularly as you age can help keep your brain functioning well.

Researchers are learning that exercise may keep cells in the body from dying, which is why it's so key in keeping people feeling spry and sharp.

2 or more days per week: you should strength train. This is another name for resistance training, which you can do with weights, if you’re able. Exercises you do with your own bodyweight (like pushups, leg lifts, etc.) count, too. Strength training actually reverses the aging process on a genetic level!

At least 150 minutes per week you should spend doing moderate-intensity cardio activity, if your mobility allows it. (Prefer high-intensity activity? Get at least 75 minutes.)

5 or 6 is the level of intensity that counts as “moderate,” if 0 is sitting still and 10 is working as hard as you possibly can.

8,000 steps per day can make a difference. In a study, people ages 40 and older who walked 8,000 steps a day (about 4 miles) had a 51% lower risk of mortality for all causes compared to people who only took 4,000 steps a day (about 2 miles).

Some people may experience limitations due to their mobility. Older people can reap emotional and health benefits from less athletic activities such as gardening and playing cards with friends, too.

Stay In Touch

Research suggests that older people who have more social connections and interactions live longer than those who don't.

Older adults who get even a monthly visit from family or friends have a lower risk of dying compared to people who never receive visits from loved ones.

Being unhappy or experiencing loneliness may speed up the aging process. Research suggests it can add up to 1.65 years to one’s biological age.

On a day-to-day basis, social interaction with others helps to reduce loneliness.

Not only that, but it also reduces the chance of developing dementia.

And in general, the more social activities people participate in as they grow older, the happier they are.

Tip: Find a group activity you like and keep it on your calendar at least once per week, so you're sure to have ongoing social interaction.

  • Play bridge with friends
  • Play pickleball
  • Join a book club
  • Go on a walk and say hello to neighbors

Marriage and Aging

Happy Anniversaries

Married people tend to become more content in their relationship as it goes on. The highest levels of well‑being occur after 30 years of togetherness, research suggests.

Growing Old and Happy Together

Relationship satisfaction tends to decrease from ages 20 to 40, then typically increases until age 65, then stays relatively stable after that.

Keeping Each Other Healthy

Research suggests that being married to a happy, healthy partner can lead to healthier lifestyle habits. This may help reduce risk factors for dementia, cognitive decline, and Alzheimer’s disease.

Staying married to a supportive partner for 25 years or more may even decrease the risk of cardiovascular diseases and contribute to greater mental well‑being in mid- to late-life.

A Sense of Purpose Helps

What Are You Doing Here?

People who have a sense of purpose have a greater well‑being and may live longer than people who don’t.

Donate Your Time; Reap Good Health

Doing volunteer work helps boost psychological well‑being.

People over age 50 who volunteered for 100 or more hours a year had a reduced risk of mortality, experienced less depression, and had fewer feelings of hopelessness and loneliness.

Volunteering later in life has also been linked to better brain health and may protect against cognitive decline and dementia, research suggests.

Tip: Grab a good friend and sign up together.

  • Collect for a local food drive
  • Talk to teens about careers
  • Read to kids weekly at the library
  • Sign up for regular shifts at a soup kitchen

Forever Young: Your To-Do List

Researchers are still determining what causes our bodies, minds, and spirits to change as we age. But they know some ways we can slow down that process.

What to Do:

  • Meditate. Mindfulness practices like tai chi also help.

  • Exercise. Physical activity improves overall quality of life, boosts immunity, and reduces pain in age-related diseases like osteoarthritis.

  • Maintain a healthy weight. Obesity causes faster aging.

  • Address changes in mood. Seek therapy and treatment if you need it.

What Not to Do:

  • Smoke. Life expectancy for smokers is at least 10 years shorter than non-smokers.

  • Be sedentary. Even a short stroll helps.

  • Drink too much. Alcohol abuse ages the body quickly.

  • Let stress get out of control. Maintaining calm boosts health in many ways.

There’s No Set Age for "Peak Happiness”

One study suggested that life satisfaction peaks around age 70, and another suggested that happiness continues to rise after that.

We’re all different, and our happiness depends on a variety of factors. But it’s both probable and possible that you’ll find happiness as you age.

"We don’t stop playing because we grow old. We grow old because we stop playing." — George Bernard Shaw

Sources:

Australian Unity Wellbeing Index. (2022) Does marriage really make us happier?

Boylan, J. M., Tompkins, J. L., & Krueger, P. M. (2022) Psychological well‑being, education, and mortality. Health Psychology.

Buecker, S., et al. (2023) The Development of Subjective Well-Being Across the Life Span: A Meta-Analytic Review of Longitudinal Studies. Psychological Bulletin.

Buhler, J. L., et al. (2021) Development of relationship satisfaction across the life span: A systematic review and meta-analysis. Psychological Bulletin.

Carapeto, P.V., et al. (2021) Effects of exercise on cellular and tissue aging. Aging (Albany NY).

Centers for Disease Control and Prevention. (2024) Physical Activity Boosts Brain Health.

Centers for Disease Control and Prevention. (2023) Older Adult Activity: An Overview.

Centers for Disease Control and Prevention. (2020) Tobacco-Related Mortality.

Chen, Y., et al. (2023) Marital transitions during earlier adulthood and subsequent health and well‑being in mid- to late-life among female nurses: An outcome-wide analysis. Global Epidemiology.

Foster, H.M.E., et al. (2023) Social connection and mortality in UK Biobank: a prospective cohort analysis. BMC Medicine.

Galkin, F. et al. (2022) Psychological factors substantially contribute to biological aging: Evidence from the aging rate in Chinese older adults. Aging.

Gautvik, K.M., et al. Heavy-load exercise in older adults activates vasculogenesis and has a stronger impact on muscle gene expression than in young adults. (2022) European Review of Aging and Physical Activity.

Hall, A., (2024) 53% of U.S. Adults Don’t Fear Growing Old — Study Finds People Actually Fear Less As They Age. Forbes.

Huang, A.R., et al. (2023) Social isolation and 9-year dementia risk in community-dwelling Medicare beneficiaries in the United States. Journal of the American Geriatrics Society.

Kekalainen, T., et al. (2023) Cohort Differences in Depressive Symptoms and Life Satisfaction in 75- and 80-Year Olds: A Comparison of Two Cohorts 28 Years Apart. Journal of Aging and Health.

Kim, E.S., et al. (2020) Volunteering and Subsequent Health and Well-Being in Older Adults: An Outcome-Wide Longitudinal Approach. American Journal of Preventive Medicine.

Levy, V., and David, P. (2022) AARP's Second Half of Life Study, in Collaboration with National Geographic Partners and Heart+Mind Strategies.

Lor, Y., et al. (2023) The association of late-life volunteering with cognitive function and cognitive decline in the KHANDLE and STAR cohorts.

National Heart, Lung, and Blood Institute. (2022) Physical Activity and Your Heart.

National Institute on Aging. (2022) Optimism linked to longevity and well‑being in two recent studies.

National Institute on Aging. (2022) Participating in Activities You Enjoy As You Age.

National Institute on Aging. (2022) What Do We Know About Healthy Aging?

Oh, J., et al. (2020) The association between actor/partner optimism and cognitive functioning among older couples. Journal of Personality.

Physical Activity Guidelines for Americans Midcourse Report: Implementation Strategies for Older Adults. (2023) U.S. Department of Health and Human Services.

Schlosser, M., et al. (2023) An 18-month meditation training selectively improves psychological well‑being in older adults: A secondary analysis of a randomised controlled trial. PLoS ONE.

Saint-Maurice P.F., et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. (2020) JAMA.

Shen, X., et al. (2023) Predictive Models of Life Satisfaction in Older People: A Machine Learning Approach. International Journal of Environmental Research and Public Health.

Song, C.F., et al. (2023) Happy people live longer because they are healthy people. BMC Geriatrics.

Villareal, D.T., (2023) Obesity and Accelerated Aging. The Journal of Nutrition, Health & Aging.

Yang, F.C., et al. (2021) Effectiveness of Tai Chi for Health Promotion of Older Adults: A Scoping Review of Meta-Analyses. American Journal of Lifestyle Medicine.

Yerrakalva, D., et al. (2023) Associations between change in physical activity and sedentary time and health-related quality of life in older English adults: the EPIC-Norfolk cohort study. Health and Quality of Life Outcomes.

Zhaoyang, R. et al. (2021) How Is Daily Social Interaction Related to Loneliness in Older Adults? The Roles of Trait Loneliness and Personality. Innovation in Aging.

Zhao, X., et al. (2023) Relationship between specific leisure activities and successful aging among older adults. Journal of Exercise Science and Fitness.