Debunking some of the myths about aging

Aging is something we all experience, yet negative stereotypes continue to persist in pop culture, shaping how we see older people and what we expect from our own later years. These myths about aging are often borne out of fear or misunderstanding, but science and lived experiences can prove them wrong. 

Of course, aging isn’t a one-size-fits-all experience — it’s influenced by our choices, opportunities, and attitudes. How we care for ourselves, as well as our perspective on the aging process, play a huge role in our health and well-being as we grow older. By breaking down these misconceptions, we can encourage a society that values and supports people of all ages, which can help everyone thrive through each of life’s stages.

Here are five common myths about aging that have been debunked to offer a more empowering view of what it means to grow older.

It doesn’t definitely mean declining health

While it’s true that certain health challenges become more common with age, getting older doesn’t automatically equate to poor health. In fact, many issues often blamed on aging are actually influenced more by our lifestyle choices. Maintaining a balanced diet, staying active, and avoiding harmful habits such as smoking or excessive alcohol can promote good health well into later years. Regular check-ups, screenings, and preventative care are also key to catching potential health concerns early, which helps older adults stay active, independent, and thriving.

Exercise is particularly powerful in supporting overall well-being. Activities including walking, gardening, and yoga can help maintain muscle strength, bone density, and cardiovascular health while lowering the risk of chronic conditions such as diabetes and arthritis. Even light, consistent movement has the ability to improve resilience. Plus, research shows holding a positive attitudetoward the aging process can improve both physical and mental health.

Cognitive decline isn’t inevitable

A lot of people think they should expect a significant cognitive decline in their later years, but that’s not always the case. While it’s normal for some things such as processing speed to slow down a bit, many mental abilities stay strong or even improve with age. For example, older adults often shine in areas including problem-solving, managing emotions, and drawing from their deep well of knowledge to offer insights and wisdom — key aspects of what’s known as “crystallized intelligence,” aka the kind of cognition that comes from lived experience.

Studies show that staying mentally active, socially engaged, and physically healthy can do wonders for our brain health. A study published in Nature Aging found that greater social participation in midlife and later life is associated with a 30% to 50% lower risk of developing dementia. Other activities — such as picking up a new hobby, tackling word puzzles or math problems, or simply staying curious about the world around us — can also help keep our minds sharp. And we know now that exercise, a balanced diet, and good sleep are all proven ways to support cognitive function at every age.

Old dogs can learn new tricks

The saying “you can’t teach an old dog new tricks” couldn’t be further from the truth. From language-learning to mastering a musical instrument or exploring technical skills, there’s no limit to what older adults can achieve. Many people even find they’re better learners later in life, often because they have a clearer sense of purpose and more time to dedicate to their chosen pursuits. And the human brain retains its ability to grow and adapt throughout life, thanks to neuroplasticity — the brain’s ability to reorganize itself by forming new neural connections. This remarkable capacity allows older adults to learn new skills, take up hobbies, or embark on entirely new career paths.

Learning new things as we age is not only personally rewarding, but it also comes with additional health benefits. A study highlighted by the Association for Psychological Science found that older adults who engaged in learning multiple new skills simultaneously experienced significant cognitive improvements, reinforcing the idea that such activities can enhance mental functioning in older age.

Less sleep is not needed

The belief that older adults require less sleep is a persistent misconception. While aging can be accompanied by changes in our sleep patterns — such as lighter sleep, more frequent awakenings, or earlier bedtimes — the actual sleep requirement remains consistent. Older adults still need about seven to nine hours of sleep per night, similar to their younger counterparts. Regardless of age, sufficient sleep is essential for physical health, cognitive function, and emotional well-being. When older adults consistently get less sleep than they need, it can lead to problems including memory impairment, weakened immunity, and an increased risk of chronic conditions such as heart disease or diabetes.

Research shows that changes in sleep quality as we age are often linked to external factors rather than biological necessity. For example, health issues, medications, and lifestyle habits can all disrupt our sleep. Practicing good sleep hygiene — such as maintaining a consistent bedtime, limiting caffeine or alcohol and phone usage before bed, and staying physically active — can help improve overall sleep quality. Addressing underlying conditions often associated with aging, such as sleep apnea or restless leg syndrome, can also make a tremendous difference in ensuring we get the proper rest we need to thrive.

The best years have not been left behind

Society often associates youth with achievement, fueling the myth that our best years are behind us as we age. But passion and potential have no expiration date. Older adults frequently accomplish remarkable things, proving that age is no barrier to success. Staying active is crucial for physical and mental vitality, and many older adults defy expectations by embracing new challenges. Diana Nyad, at 64, became the first person to swim 110 miles from Cuba to Florida without a shark cage, while Fauja Singh ran his first marathon at 89 and continued to complete long-distance races well past his 100th birthday.

Creativity and innovation also continue to flourish with age, thanks to our accumulated life experiences and perspective. Author Bonnie Garmus published her wildly popular debut novel Lessons in Chemistry in her 60s, and model and fashion mogul Linda Rodinlaunched a successful beauty empire after turning 50. These successes, along with countless other big and small feats accomplished by older adults, prove aging isn’t about leaving our prime behind — it’s about building on what we’ve learned, embracing new opportunities, and continuing to grow and prosper in meaningful ways.