Do you want to be the kind of grandparent who plays on the jungle gym with your grandkids - instead of watching them from a park bench? Well, here’s how to slow down the clock, and grow old gracefully:

  • Keep up with the cardio. Regular high-intensity workouts cut the risk of heart disease in half. And a study in the journal Neurology shows that older people who take a brisk walk every day are less likely to suffer from dementia.

  • Eat more wild salmon, flaxseed and walnuts. University of California researchers found that the type of omega-3 fatty acids they contain actually slows down aging at the cellular level.

  • Sit less, and stand more. Research in the British Medical Journal found that sitting for 8 hours or more a day is as harmful as smoking. To spend more time on your feet, get up when you’re on the phone, and take a 5-minute walk every hour.

  • Watch your weight. Being overweight is a factor in diabetes, cancer, and heart disease. And it’s also really hard on your joints. According to the Harvard School of Public Health, over one-third of overweight and obese adults have arthritis. And seniors with arthritis don’t spend a lot of time running around with their grandkids.