1. Use it or lose it. As with any skill or capability we have learned, our physical, mental and social abilities will deteriorate if not challenged. This is intuitive, yet somehow as we age we attribute lost ability to getting old, rather than being out of shape or out of practice.

2. Keep moving. Physical activity is the closest thing we know to a fountain of youth. Staying active, even just 30 minutes most days can reduce the risk of developing heart disease, diabetes, osteoporosis, cancer, depression and even dementia. The best results come from three types of activity: endurance (walking, running, bicycling, rowing); flexibility and balance (stretching, yoga, tai chi); and strength. Strength training produces results that surprise both older adults and physicians. Just a few basic strength exercises twice weekly can work wonders to keep us totally independent for decades.

3. Challenge your mind. A great deal of the mental ability lost with age can be attributed to lack of use. Our mental function depends on neural highways, which like neglected roads eventually become unavailable for use. But we can continue to learn and grow new connections (or highways) in our brains throughout our lives. Courses, conversations with friends, learning a language, or even word games can keep us mentally sharp. By keeping physically and mentally active, we are two times less likely to suffer from dementia.

4. Stay connected. We are social creatures and need human interaction to thrive. We can cherish family, rebuild neglected friendships, join clubs and stay open to meeting new people.

5. Never act your age. Our society equates aging with decline and expects little from older adults. If we follow our hearts, rather than obsolete expectations of aging, we will stay colorful, creative and engaged in life. And we will continue to contribute and give back to society.

6. Beware of the threats. Most of us are at high risk for certain diseases or conditions. By identifying these risks and working with our doctors, we can lower these threats and stay well and functioning at high levels for decades. Choosing to have immunizations, cancer screenings and physical exams can help protect our health, as can choosing life over the high risk of cancer or heart disease associated with smoking.

7. Eat for the long haul. Like machines, our bodies must have proper fuel to function. We need to drink lots of water, eat at least two helpings of fruits and five vegetables daily, take a multivitamin, and talk to our doctors about additional supplements we may need. Above all, we should not go long periods without eating: low glucose levels in the blood may be responsible for some dementia in later life. We can stay lean with physical activity and balanced eating, rather than dieting.

8. Have children in your life. We may value the relative peace and absence of responsibility in our lives since our children left home, but we will have a difficult time finding meaning in life or giving back without children involved. Those of us not blessed with grandchildren can look into other opportunities in the community, such as mentoring, storytelling at schools or libraries, or daycare. Organizations that work for the benefit of children, such as the Big Brothers and Big Sisters programs, also welcome volunteers.

9. Be needed. There are many opportunities to work for the betterment of the community or of those less fortunate. We took care of others when we were younger. Now, more than ever, there is a need for us to reach out. Any activity that gives us a sense of nurturing the world around us will help us, as we help others. Even plants and pets can offer us the kinds of relationships that help us stay engaged in life.

10. Laugh. The most common trait seen in people ages 100 years or older is a sense of humor and optimism. Humor is the mainstay of life. It allows us to bear discomfort, fear and loss, and still go on; it even stimulates the immune system, protecting us from disease. Humor also makes the journey more pleasant for us and for those around us.

Dr. Roger Landry is a preventive medicine physician who focuses on older adults. He leads a team of specialists in developing Masterpiece Living®, a program for senior living communities based on successful aging principles. Dr. Landry is the former Chief of Aerospace, Occupational and Preventive Medicine for the United States Air Force.