6 activities you should do after 5 PM to promote healthy aging

[WORLD] As we age, maintaining our health becomes an increasing priority, and experts agree that evening habits play a significant role in promoting longevity and wellness. While many focus on the morning and midday routines, the hours after 5 p.m. offer crucial opportunities to influence how we age. From winding down stress to ensuring restorative sleep, the steps taken in the evening can support physical, mental, and emotional health. Here are six things you should consider doing after 5 p.m. to help foster healthy aging.

Relax with Stress Management Techniques

Chronic stress has been linked to numerous health issues, including heart disease, high blood pressure, and cognitive decline. Experts recommend setting aside time after 5 p.m. to engage in activities that help manage stress. Practices like deep breathing exercises, progressive muscle relaxation, or mindfulness meditation can significantly reduce cortisol levels, helping the body relax after a busy day. Research also highlights the importance of creating an environment conducive to relaxation—dim lighting, soothing sounds, and calming scents can further enhance the effectiveness of these stress-relief techniques.

Engage in Light Physical Activity

While vigorous exercise is often emphasized during the day, light physical activity in the evening can be equally beneficial. A gentle walk or stretching session after dinner can aid digestion, improve circulation, and release endorphins, which are natural mood boosters. Experts also point out that moderate evening activity can improve flexibility and help manage joint stiffness, which tends to increase with age. Incorporating low-impact exercises into the evening routine is particularly advantageous for those dealing with conditions such as arthritis or osteoporosis.

Commit to a Consistent Sleep Routine

One of the most important habits for healthy aging is maintaining good sleep hygiene, and the evening hours are crucial to preparing for a restful night. Going to bed and waking up at the same time each day regulates the body’s internal clock, promoting deeper and more restorative sleep. In addition, experts recommend limiting screen time before bed, as the blue light emitted from phones, computers, and televisions can disrupt melatonin production and hinder the ability to fall asleep. Creating a peaceful, dark, and cool sleep environment can further enhance sleep quality.

Reduce Caffeine and Alcohol Consumption

While many may reach for a cup of coffee or a glass of wine in the evening, reducing these substances can help promote better health as we age. Caffeine, when consumed too late in the day, can interfere with sleep quality, leading to restless nights and grogginess the following morning. Alcohol, while it may help some unwind, can negatively affect sleep patterns and lead to dehydration. Experts suggest cutting back on caffeine and alcohol intake after 5 p.m. to ensure better overall health and more consistent sleep.

Focus on Mental Health and Social Connections

Evening hours offer a great opportunity to check in with friends, family, or loved ones, which can positively impact mental health. Social engagement and maintaining a strong support system have been shown to reduce the risk of depression and cognitive decline, particularly in older adults. Engaging in meaningful conversations or enjoying a light social activity can also enhance feelings of purpose and connection, which are crucial for overall well-being. Experts recommend setting aside time for these interactions as a part of your evening routine.

Practice Gratitude or Journaling

As the day winds down, practicing gratitude or journaling can help improve emotional health and resilience. Reflecting on positive events during the day or writing about one’s experiences can reduce negative emotions, lower stress, and foster a sense of accomplishment. For older adults, keeping a journal is not only emotionally beneficial but can also serve as a tool for cognitive function, keeping the mind sharp and active. A gratitude practice encourages mindfulness, which has been linked to better mental clarity and emotional regulation.

Experts also highlight the importance of incorporating adequate hydration into the evening routine, as dehydration can often go unnoticed but has a major impact on physical and cognitive functions. Drinking water or herbal teas, especially after meals, can help maintain bodily functions, aid digestion, and promote better sleep.

For those who struggle with sleep disorders or chronic health conditions, consulting with a healthcare provider to personalize an evening routine may be beneficial. A tailored approach that includes recommended supplements or therapies can optimize the benefits of these practices and address individual health concerns.

Research underscores the role of a balanced diet in the evening. Eating light, nutrient-dense meals in the evening—not heavy, greasy foods—can reduce inflammation and contribute to better sleep. Additionally, including antioxidant-rich foods like berries, nuts, and leafy greens can combat oxidative stress and support healthy aging.