Healthy and Active Ageing in Grand Rapids, Michigan

As people in Grand Rapids and across West Michigan live longer, many are staying active, independent, and engaged well into their 80s and 90s. Building healthy habits early in life—and maintaining them as you age—can improve your chances of enjoying a strong body, sharp mind, and fulfilling social life.

In Grand Rapids, older adults have access to excellent healthcare through Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health, as well as community support from the Kent County Health Department and Grand Rapids Public Health programs. Using these local resources, along with everyday healthy choices, can help you age well in West Michigan’s unique climate and community.

Staying Mentally Active and Socially Connected

Keep Your Brain Engaged

Learning new skills keeps your brain active and may help protect against cognitive decline and dementia. In Grand Rapids, older adults can explore:

  • Classes at Grand Rapids Community College or local libraries
  • Art and music programs at local studios or the Grand Rapids Art Museum
  • Technology and computer classes through senior centers and community education
  • Language classes, book clubs, or discussion groups

Challenging your mind regularly—whether it’s through puzzles, learning an instrument, or trying a new hobby—supports healthy brain ageing.

Stay Social and Involved in the Community

Social connection is vital for emotional health and can reduce the risk of depression and loneliness, especially during Michigan’s long, cold winters when people may stay indoors more.

You might consider:

  • Joining a walking group on the Grand River trail or at indoor malls in winter
  • Participating in senior programs at local community or faith-based centers
  • Volunteering at local hospitals (Spectrum Health, Trinity Health Grand Rapids), food pantries, or schools
  • Joining clubs or groups focused on gardening, crafts, music, or games

If you are a caregiver, it’s especially important to maintain your own social life and continue activities you enjoy. Local caregiver support can be found through agencies connected with Kent County Health Department and area senior services.

Physical Activity for Older Adults in Grand Rapids

Why Regular Physical Activity Matters

Regular physical activity can:

  • Improve sleep quality
  • Stimulate appetite
  • Reduce the risk of heart disease, stroke, type 2 diabetes, and some cancers
  • Lower the risk of dementia
  • Reduce the risk of falls by improving strength and balance
  • Support mental health and reduce stress

This is especially important in Michigan, where winter weather can limit outdoor activity and increase the risk of stiffness, joint pain, and weight gain.

Start Slowly and Build Up Gradually

Everyone’s fitness level and physical abilities are different. If you:

  • Haven’t been active for a while
  • Have chronic health conditions (such as arthritis, heart disease, or diabetes)
  • Have recently been ill or hospitalized

talk with your Grand Rapids primary care provider—at Spectrum Health, Metro Health, Mercy Health, or Trinity Health Grand Rapids—before starting a new exercise routine. A local physiotherapist or physical therapist can help you design a safe plan.

Begin with small amounts of movement and increase gradually. Even a few minutes at a time can make a difference.

The U.S. Physical Activity Guidelines suggest that older adults aim for:

  • About 30 minutes of moderate-intensity exercise most days of the week
    • This means your heart rate increases and you can talk, but not sing.
  • You can break this into three 10-minute sessions throughout the day.

Each week, try to include:

  • Aerobic activities (for heart and lung health)
  • Strength exercises (for muscles and bones)
  • Balance and flexibility exercises (to prevent falls and maintain mobility)

Ideas for Staying Active in Grand Rapids

You don’t have to join a gym to be active. Many everyday tasks count as physical activity, such as:

  • Housework: sweeping, vacuuming, mopping, cleaning
  • Carrying groceries or laundry
  • Yard work and gardening (especially in spring and summer)
  • Shoveling light snow (if safe for you—ask your doctor first)

You can also try:

  • Walking on neighborhood sidewalks, local trails, or at indoor malls in winter
  • Water exercise or swimming at local community centers or YMCA pools
  • Chair-based exercises if your mobility is limited
  • Assisted walking and standing with a cane, walker, or support person
  • Group exercise classes for seniors (yoga, tai chi, low-impact aerobics)
  • Golf, pickleball, or lawn games in warmer months

Strength, Balance, and Flexibility Exercises

To support healthy ageing:

  • For heart and lungs (aerobic):

    • Brisk walking
    • Cycling (outdoors in warm months or on a stationary bike indoors)
    • Dancing
    • Water aerobics

  • For strength:

    • Lifting light weights or using resistance bands
    • Carrying shopping bags
    • Climbing stairs
    • Simple strength moves like squats or sitting-to-standing from a chair
    • Leg raises to the side while holding a chair for support

  • For balance:

    • Standing on one foot while holding a chair
    • Reaching forward or to the side safely
    • Tai chi classes for seniors

  • For flexibility:

    • Gentle stretching
    • Yoga or chair yoga

Always drink enough fluids when you exercise, especially during hot, humid Michigan summers, and rest when your body tells you to. In very hot or very cold weather, consider exercising indoors.

Eating Well as You Age in Grand Rapids

Why Good Nutrition Matters

A balanced diet is essential for health and wellbeing at any age, but especially as you get older. In combination with regular physical activity, good nutrition can:

  • Improve strength and energy
  • Help fight infection
  • Support wound healing
  • Help maintain a healthy weight
  • Support bone health and muscle mass

Stay Hydrated in All Seasons

Michigan’s climate includes hot, humid summers and cold, dry winters. Both can affect hydration. Aim for:

  • 6–8 cups of fluid every day, preferably water

Other drinks that can count toward your fluid intake include:

  • Tea and coffee (in moderation)
  • Mineral water and soda water
  • Low-sugar beverages

However, plain water is best. In winter, warm drinks like herbal tea can be comforting and hydrating.

Eat Regular Meals From the Five Main Food Groups

Try to eat three meals a day, with healthy snacks if needed, choosing from:

  1. Vegetables and legumes/beans
  2. Fruits
  3. Grains and cereals (preferably wholegrain)
  4. Lean meats, poultry, fish, eggs, nuts, and seeds
  5. Dairy foods (milk, yoghurt, cheese) or fortified alternatives

Limit:

  • Foods high in saturated fat (e.g., pastries, biscuits, fried fast foods)
  • Salty foods and salty snacks
  • Sugary drinks and sweets

If you drink alcohol, follow your doctor’s advice. In general, older adults should:

  • Limit to no more than one to two standard drinks per day, and
  • Have at least one alcohol-free day each week

Eating When Your Appetite Is Low

If you have trouble eating enough:

  • Focus on protein-rich foods like lean meats, fish, eggs, yoghurt, cheese, nuts, and beans
  • Include dairy foods such as yoghurt and milk-based drinks
  • Choose smaller, more frequent meals and snacks
  • Make food appealing in taste, smell, and appearance—good aromas can stimulate appetite

If you’re losing weight without trying, or struggling to maintain a healthy weight, talk with your Grand Rapids GP or ask for a referral to a registered dietitian at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health.

Food Safety

Older adults are more vulnerable to foodborne illness. Always:

  • Wash hands before preparing food
  • Keep raw and cooked foods separate
  • Store perishable foods in the refrigerator promptly
  • Reheat leftovers thoroughly
  • Check use-by dates

Making Your Home and Environment Safer

Your surroundings have a big impact on your health and independence. In Grand Rapids, safe housing, reliable transportation, and access to healthcare and community services all support healthy ageing.

Preventing Falls at Home

To reduce the risk of falls:

  • Remove loose rugs or secure them with non-slip backing
  • Keep walkways clear of cords and clutter
  • Ensure good lighting in hallways, stairs, and bathrooms
  • Install grab bars in the bathroom and railings on stairs
  • Wear supportive, non-slip footwear

If you’re unsure how to make your home safer, ask your doctor for a referral to an occupational therapist or physiotherapist through a local health system. They can assess your home and recommend modifications.

Staying Connected and Supported

Feeling safe and “at home” in your community is vital for wellbeing. In Grand Rapids, you can:

  • Use public transportation or senior ride services for appointments and shopping
  • Connect with local senior centers, faith communities, and neighborhood groups
  • Explore programs offered through Kent County Health Department and Grand Rapids Public Health
  • Look into local volunteer organizations for meaningful activities

Finding activities that matter to you—volunteering, caring for grandchildren, creating art, joining a choir, or mentoring—can give your life purpose and joy.

Local Resources for Healthy Ageing in Grand Rapids

For support with healthy and active ageing, consider:

  • Your local GP (primary care doctor) – for health checks, medication review, and referrals
  • Allied health professionals – occupational therapists, physiotherapists, and dietitians at Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health
  • Kent County Health Department – community health programs and information
  • Grand Rapids Public Health and senior services – local wellness, nutrition, and activity programs
  • Local senior centers and community organizations – social, educational, and fitness activities

If you are a caregiver, ask your healthcare team about caregiver support groups and respite services available in the Grand Rapids area.

Key Points for Healthy and Active Ageing in Grand Rapids

  • Being able to adapt to change is important at any age, and especially as you get older.
  • Regular physical activity can help you sleep better, improve appetite, and reduce your risk of heart disease, dementia, and falls.
  • Exercise helps maintain fitness, strength, balance, and independence.
  • Everyone’s fitness level and physical abilities are different—start slowly and build up gradually.
  • A balanced diet, good hydration, and safe food handling are essential for health and wellbeing.
  • Staying socially connected and engaged in the Grand Rapids community supports mental and emotional health.

By combining regular movement, healthy eating, social engagement, and use of local Grand Rapids healthcare resources, you can build a strong foundation for healthy and active ageing in West Michigan.