Healthy Aging: Finding Your Power of 5
September is Healthy Aging Month, and it’s the perfect time to think about how we can all live our best lives as we get older. For my wife Melissa and me, this means committing to a lifestyle by following our Power of 5 Formula. It’s a simple idea: intentionally incorporating five key elements into our daily lives to promote physical, mental, and social well-being for a fulfilling life.
Last summer (2024), we put our formula to the test on a 5,000-mile road trip. Our journey wasn’t just about the scenic views; it was about living intentionally. We focused on exercise, mostly by walking every day in our temporary Wisconsin neighborhood. We also make it a point to be friendly and connect with the people around us. That’s how we met Dave. What started as a casual conversation about his life and my interest in health blossomed into a true friendship. By the end of our trip, we were sharing a meal with him and his wife Martie and a lasting connection was made.
This summer (2025), we returned to Wisconsin and reunited with Dave and Martie. Over lunch, our conversations flowed effortlessly, and it was clear our friendship had only deepened. As we were finishing our meal, Dave suggested we meet up later that week to listen to some ukulele music at a local coffee shop. The idea sounded a little silly at first, but it turned out to be one of the most inspirational and enjoyable evenings of our summer.
The Science Behind the Power of 5
Earlier that day, I had read a scientific article in the prestigious journal JAMA (Journal of the American Medical Association) written by lead author Dr. Dean Ornish, a renowned preventive cardiologist. The study validated everything I believe in and write about … that a healthy lifestyle can significantly reduce cognitive decline. The research found that a specific regimen—which aligns beautifully with my Power of 5 Formula—can delay cognitive decline in dementia patients by two years. This powerful study proves that a lifestyle focused on these five areas isn’t just a good idea; it’s a scientifically proven way to enhance our health as we age.
Here’s how Dr. Ornish’s findings line up with my Power of 5:
- Healthy Eating: A primarily plant-based diet.
- Exercise: At least 30 minutes of aerobic activity (like walking) daily, plus strength training three times a week.
- Brain Exercise: Engaging in mentally stimulating activities.
- Stress Management: An hour a day dedicated to practices like meditation, gentle yoga, or breathing exercises.
- Group Support: Social interaction and community engagement.
Inspiration from a Ukulele Band
Accepting Dave and Martie’s invitation to the ukulele performance wasn’t just a fun night out—it was an opportunity to observe adults engaging in key components of the Power of 5: socialization and brain exercise.
What I witnessed that night was truly inspiring. About 20 adults, most of them over 70, played their ukuleles for 90 minutes. They weren’t just a group of musicians; they were a close-knit community. They laughed, supported one another, and challenged their brains by learning and performing new songs (mainly oldies). The music, a mix of old favorites by artists like The Beatles and Willie Nelson, filled the room with joy.
I also learned that this group regularly visits different venues including senior centers and nursing homes to perform for residents. They shared how rewarding it is to give back to the community and to see the smiles on the faces of patients, especially those with dementia, awakened to the sounds of their youth. This act of giving back and kindness is yet another way they’re enhancing their own health and sense of purpose.
My night with the ukulele band was a powerful reminder of how meaningful a life can be when we live it with intention. It reinforced my belief that staying active, engaged, and connected is the secret to healthy aging. It’s about finding joy in novel experiences, challenging ourselves to learn new things, and building a community that supports us.
It’s Your Turn!
So, as you think about your own journey, what inspires you? What new activity can you incorporate into your life that will challenge your physical and mental capacity?
I look forward to your comments. Email me at [email protected]
For more ideas and guidance on creating your own Power of 5 plan, you can check out PowerOf5Life.com.
To a Long and Healthy Life,
David Bernstein MD
I have expanded and refined discussions about GLP-1 medication, protein intake recommendations, our microbiome and hydration which are featured in the upcoming Revised & Expanded Edition of The Power of 5: The Ultimate Formula for Longevity and Remaining Youthful. If you don’t already have a copy, pick one up and get ready to dive deeper into even more powerful strategies for a vibrant life!
