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You almost always hear about weight loss as the way to maintain health. But the truth is that a balanced body composition—optimal amounts of muscle and, yes, even fat—is the scientifically proven way to stay vital as you age. Why? Because after the age of 30, according to Harvard Health Publishing, you lose muscle at a rate of 3%-5% each decade, also known as sarcopenia.

Waking up in the morning feels just a little more challenging than it did a few years ago. You often have to rest during activities you used to feel excited and energized by—couples’ tennis, a painting class, or your weekly running group. Maybe even sex seems like more of a chore than a pleasure. Do these scenarios sound familiar?

The short answer is no. Normal often gets confused with common, however. And pain, especially chronic pain, is shockingly all too common. Over 50 million Americans (that’s a little over 20% of adults in the United States) deal with daily pain classified as chronic or high-impact chronic, pain so severe that it inhibits their everyday life. Regretfully, the prevalence of pain sharply increases in people over 50 (1).

It’s well researched that healthy aging comes with shifts in sleep patterns. Your circadian system, the complex interactions between your hormones and nervous system that influence the timing of everything from blood pressure to hunger, changes as you age. And these changes are entirely normal. Older adults often find that they want to go to bed earlier in the evening and get up earlier in the morning.