Medically reviewed by Forest Miller, OTR/L

• Research suggests aging occurs in periodic bursts, with the biggest changes happening at ages 34, 60, and 78.
• Genetics influence about 25% of your lifespan, but the rest is influenced by your lifestyle choices.
• Eating well, exercising, limiting alcohol, managing stress, and getting quality sleep are important steps toward aging well.

Everyone ages at different rates throughout their lifetime. And while you can't prevent getting older, being aware of those first subtle signs of aging can signal that you need to make some changes.

1. Stiff or Aching Joints

More frequent aches and pains are a common early sign of aging. You may notice tight muscles or stiff joints after sitting for a while, or a slight ache in your back or knee after a vigorous walk. Many people also notice changes in their flexibility. These aches and pains result from decreased bone mass and density, as well as a loss of minerals and cartilage. Ignoring these symptoms could increase your risk for joint and bone conditions like osteoarthritis or osteoporosis.

If your joints are stiff or aching, talk to a healthcare provider. They can recommend an exercise and treatment plan that can help ease pain, increase strength, and improve bone density.

2. Muscle Weakness

You may notice you're not as strong as you used to be. Maybe you cannot carry as many bags of groceries at once, or it takes more effort to lift things. As you get older, your lean body mass decreases and your muscle fibers shrink, leading to weaker muscles. It also takes longer for your muscles to repair themselves.

Men may notice changes in their muscles as early as their 20's, while women tend to see differences around age 40. A regular exercise routine that includes resistance training is the best way to offset these changes and maintain muscle strength. If you're new to resistance training, you can consult a fitness trainer to learn safe and proper form, or start with bodyweight exercises before adding weights.

3. Thinner, Drier Skin

Before you develop noticeable wrinkles, you may notice your skin becoming thinner and drier, and losing elasticity. This can make your skin appear less smooth or plump, and it may be more fragile against scrapes and bruising. You may also develop more skin tags, moles, and changes in skin pigment.

To help keep your skin strong and hydrated, you can drink more water, moisturize regularly, and wear sunscreen daily. Talk to a dermatologist for more options if you have concerns about your skin's health and appearance.

4. Slightly Higher Blood Pressure

Whether you get your blood pressure checked routinely by a healthcare provider or monitor it yourself at home, you may notice that it's running slightly higher than normal or takes longer to return to normal after exercise—even if you're living a heart-healthy lifestyle.

Most people experience a gradual increase in blood pressure as they age, often without any symptoms. That is why it's so important to check your blood pressure regularly and know your normal levels. If you're concerned about your levels increasing, talk to your doctor about lifestyle changes or medications you can take to lower your blood pressure and support heart health.

5. Thinning Hair or Widening Part

While graying hair is a more obvious sign of aging, your hair may undergo other, more subtle changes. For instance, your part may look wider, or your hair may be less thick or coarse than it once was. These changes happen because of changing hormones and genetic influences that cause your hair strands to become smaller and your hair follicles to stop producing new hairs.

You may also notice some sort of hair loss as you age. Some people can experience baldness as early as 30 years old. Talk to a board-certified dermatologist for advice on how to address these changes, especially if they're bothering you.

6. More Frequent Constipation

Constipation becomes more common as you age, affecting about one-third of older adults on a regular basis. This can occur from being less active, taking certain medications or supplements, or not eating enough fiber.

You can address more frequent constipation through diet, exercise, and hydration. Make sure you're physically active, eating plenty of fiber, and drinking enough water. If you're still having issues, talk to a healthcare provider about your concerns.

Tips for Healthy Aging

Researchers have found that rather than aging in a consistent, straightforward pattern, people may actually age in periodic bursts, with most changes happening at ages 34, 60, and 78. Additionally, only about 25% of your lifespan is determined by genetics, while the rest is influenced by your lifestyle.

Taking care of your body throughout life can help you navigate these aging "bursts" and maintain better health for longer. Some options to help you age well include:

• Eat a nutritious diet and keep hydrated
• Stay physically active and do strength training on a regular basis
• Manage stress and anxiety
• Prioritize quality sleep
• Limit alcohol
• Avoid smoking or vaping
• Maintain contact with friends and family
• Keep your thoughts positive

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Kristina Dawson