Audio Guide "Bye-bye, Youth!" in English

Bye-bye, Youth!

No one remains indifferent to aging. Each person has a deeply personal and unique relationship with it. For some, it signals a gradual retreat from active life, while for others, it brings newfound freedom and the joy of new challenges.

Today, we understand that the pace of aging and our ability to adapt to it are closely linked to our mindset and way of life. Physical activity, mental engagement, meaningful relationships, and a positive outlook help maintain well-being for longer. Instead of fighting against aging, we should focus on preventing age-related illnesses and learning how to live a long and fulfilling life.

At the heart of this exhibition are people—their thoughts, perspectives, and attitudes toward aging. Through interviews and personal reflections, the exhibition creates an emotional space where we explore fundamental existential questions: Why do we age? How can we cope with aging? And how can we challenge stereotypes about older people?

Laura Kalle’s quotes from the interview

It’s funny how people say, “You’ll understand when you’re my age.” But does it work the other way around? When years pass, do we still remember what it felt like to be younger—the things that drove us, the emotions that kept us going? Maybe there’s something to that.

Aging is a topic that makes you want to curse. For many reasons. 

And understandably so—nothing is more unstoppable than time. We are all bound to it, and believing that our own moments are somehow special doesn’t make us any different from anyone else. I’d love to tell myself that I’m not afraid of aging, that I’ve moved beyond those fears. But who am I kidding?

How often have we felt that it’s too late to start something new? That if only we had begun earlier, we would already be masters at it. I wish someone had told me back then that the most important thing is to start—and to be okay with making mistakes.

The day I became a parent, I realized I was no longer the last link in the chain. Recently, my child came up with their own way of understanding time and growth: “I’m still big, but soon I’ll be small.” And maybe that makes sense. We are always growing—both bigger and smaller at the same time. Moving through life just as boldly. Carrying home bread and tulips, wearing mini-skirts, stacking chairs, collecting wrinkles—all at once.

Longevity and Old Age Are Not the Same

A person’s age can be measured in different ways. These different aspects of age are all interconnected and influence each other. Along with gender, age is one of the most important social categories.

Chronological age is simply the number of years a person has lived.

Functional age refers to a person’s ability and willingness to manage their own life and carry out activities expected of them as members of society. This includes participating in democratic processes and engaging with government and service providers.

Biological age reflects the physical condition of a person’s body, comparing it to that of healthy individuals in different age groups.

Psychological age is how old a person feels—their own perception of their age.

Social ageis the age others assign to us. It depends on society’s expectations of how people in different age groups should behave and what roles they should take on.

Chronological Age

Chronological age simply reflects the number of years a person has lived. However, since people age in different ways, it is difficult to create a universal model that covers the entire lifespan. Instead, age groups are often categorized in 10- or 20-year intervals for easier analysis.

Life Expectancy Continues to Increase

For most of human history, the average life expectancy was 30 years or less. Death from disease, starvation, or attacks was common. However, since the early 20th century, life expectancy has risen rapidly—by about three months per year—and in many countries, it now exceeds 80 years. Today, approximately 0.01% of people live past 100.

French writer and philosopher Michel de Montaigne described life in the late 16th century:

“Death from old age is rare, exceptional, and extraordinary—far less natural than all other ways of dying. It is the final and most extreme form of death.”

How Long Can a Human Live?

The longest verified human lifespan belongs to Jeanne Calment of France (1875–1997), who lived 122 years. The longest-lived Estonian on record was Maria Tomson (1853–1966), who reached 112 years.

Over the past 100,000 years, the maximum human lifespan has remained largely unchanged, estimated at around 125 years. However, average life expectancy has increased significantly. Thanks to improved hygiene, better nutrition, medical advancements, and the development of antibiotics and vaccines, life expectancy has grown by approximately 27 years in the past century alone.

In Estonia in 2024, the average life expectancy was 79 years—74.5 years for men and 83.1 years for women.

The estimated healthy life expectancy at birth was 58 years—56.4 years for men and 59.5 years for women.

Young or Old?

The concept of “youth” is broad and varies across cultures. Different countries define its boundaries in different ways. In Nordic countries, middle age is often considered to begin in one’s 30s, while in southern Europe, people may still see themselves as young even in their 50s. On average, Europeans believe that youth ends at age 41.

However, the perception of when old age begins is more consistent across cultures. In both Southern Europe and the Nordic countries, people are generally considered old from around age 63.

In Estonia, old age was traditionally linked to the official retirement age. Until the 1990s, people over 60 years old were commonly considered elderly. However, as life expectancy has increased, the perceived threshold for old age has shifted to 65 years in recent decades. This trend is expected to continue, and in the coming decades, the lower boundary of old age may rise to include those 70 and older.

There is no single definition of when old age begins, but different organizations and fields set their own age limits:

– The United Nations (UN) defines an older person as anyone over 60 years old.

– In the workforce, people aged 55–64 are classified as older employees.

– Some health studies consider aging to begin as early as 45 years old.

Life Stages

British demographer Peter Laslett described life in four stages, with the third and fourth ages marking later life.

The third age begins at 65. It is defined by what a person has—free time after retirement, good health, and the ability to make choices about their life. It is often seen as a time of independence and new opportunities.

The fourth age starts at 85. It is defined by what a person no longer has—declining health, reduced independence, and fewer personal choices. In this stage, people often need more support from others.

Historic Moments

A person’s appearance in a photograph captures more than just their face—it reflects the era, trends, and even the respect people had for photography. The formal posture in old photos highlights how special the moment was and how carefully people prepared for it.

Your task: Estimate when the photos were taken and match pairs of people who are the same age.

When you’re done, please return the photos to their original places.

The Best Time of Life!

Every stage of life brings something fulfilling and motivating.

In our 20s, we enjoy freedom and lay the foundation for our future—we study, build relationships, experiment, and learn from our mistakes.

In our 30s, we experience many of life’s highlights and have a clearer sense of what we want.

The 50s are often seen as a great time. By then, we have achieved many things, enjoy the careers we have chosen, and gain more freedom as our children grow up. However, this is also when some people begin to rethink their lives due to aging-related crises, leading to major changes.

Between 45 and 60, a conflict often arises between the mind and emotions. We still feel young and capable, but our bodies start to remind us that we are getting older.

Mark the Best Time of Life!

Use a pin to mark the stage of life that you believe is the best!

Marju Karin, Medical professional, aesthetic injection specialist, on aging:

The only requirement for dying is being born. Aging is simply the stage in between. We cannot significantly change our biological, epigenetic, or chronological age, but we can decide how we go through this stage. And if you claim it’s not a choice, I’d argue otherwise.

One of the biggest issues in our society is the fear of aging. But is it really aging itself that we fear? Or is it the fear of helplessness, something often associated with old age? When we were young, we couldn’t wait to grow up, to become independent. That was also a time when we were aging—but back then, there was no fear, only anticipation.

As for me, I plan to age with dignity—dresses, lipstick, beauty treatments, dentist appointments, and all. And even if war comes, I will hide a red lipstick deep in my pocket, so that every difficult morning, I can put it on and smile.
Carry your happiness in your pocket, at any age. A little lipstick can be a rare and powerful companion.

Age is just a number, and as a number it will remain. But the ability to enjoy those numbers—that is something we create for ourselves.

Why Do We Age?
There are many theories about aging. Each one explains a different biological mechanism that begins to fail over time. Most likely, the answer lies in a combination of multiple factors.
Simply put, our bodies wear down over time because the processes of renewal and repair slow down. We become more fragile and less able to resist injuries and diseases. In other words, aging is caused by aging itself.

Natural Selection
From an evolutionary perspective, aging happens because nature prioritizes passing on genes over keeping one body alive for as long as possible. With each new generation, gene copies are reproduced and reshuffled into new combinations, ensuring they continue in young, strong, and healthy bodies. Aging is part of this natural cycle—we invest in the survival of our genes at the expense of our own bodies.

Biological Causes
Scientists still don’t fully understand why aging begins. Early in life, our bodies grow and develop rapidly, reaching their full size. After that, all we really need to do is replace damaged cells and maintain tissues. However, at some point, our bodies stop doing even this basic task effectively, as if an internal biological clock starts ticking toward the end of life. This is called the central paradox of aging biology.

Genetics, Lifestyle, and Environment
As we get older, our genes play an increasing role in determining how long we live—especially after age 60. Some people inherit protective gene variants that help prevent certain diseases, increasing their chances of living a longer life. However, genes alone are not enough. To live past 100, one needs a combination of good genetics, a healthy lifestyle, and a bit of luck!

How Many Times Can Human Cells Divide?

Human cells can divide about 50 times to replace themselves, making humans one of the longest-living mammals. However, as cells renew over and over again, they become less efficient compared to when they were young.

Over time, processes that accelerate aging—such as glycation—become more active, while essential functions like detoxification and gene regulation (through methylation) slow down.

Gradually, cells become less resistant to stress, and the chances of damage and cell death increase.

What Is the Role of Telomeres?

Our DNA is made up of chromosome chains, and at the ends of each chromosome are telomeres. These act as protective caps, ensuring that genetic information remains intact during cell division.

Each time a cell divides, telomeres become shorter. When they get too short, the cell can no longer divide safely without risking genetic errors. This process is one of the key causes of aging, though its speed is influenced by genetics, environment, and lifestyle.

Some research suggests that vitamin C, zinc, nutrients found in legumes, seeds, fruits, and vegetables, as well as regular physical activity and mental well-being, may help protect telomeres naturally and slow down the aging process.

Can Stem Cell Injections Stop Aging?

In a young body, embryonic stem cells replace damaged or dead cells, keeping tissues healthy and functional. However, as we age, the body’s ability to regenerate declines. Older stem cells divide less frequently, and their ability to repair tissues decreases. Over time, DNA damage increases, and the body’s reserve of stem cells becomes depleted.

Scientists are currently exploring stem cell injections as a way to slow down aging, and so far, many studies have shown promising results. However, research is still ongoing, and the long-term effects are not yet fully understood.

Why Does the Body Get Stiffer With Age?

Our body isn’t made up of just cells – the space between the cells matters too. That space is filled with a jelly-like substance, a bit like soft gel or “jelly,” that holds everything in place, kind of like a corset for our cells.

As we get older, this jelly becomes thicker and less flexible. Waste from metabolism and tiny toxins build up in it, making the skin less elastic, the muscles and joints stiffer, and the whole body feel more rigid.

So, it’s not just the cells that age – the environment around them changes too.

Are Free Radicals Bad?

As we age, energy production in mitochondria—the powerhouses of our cells—decreases. At the same time, more oxygen-related free radicals are produced, which can damage cells and contribute to diseases such as cardiovascular diseases, Alzheimer’s, other forms of dementia, cancer, and autoimmune disorders.

However, free radicals are not inherently bad. They play an important role in fighting infections and supporting various bodily functions. The problem arises when their levels become too high, causing more harm than good by accelerating cellular damage and aging.

Genetics, Lifestyle, and Environment

The influence of genetics on lifespan increases with age, especially after 60. This is linked to protective gene variants, which help prevent certain diseases. However, reaching 100 years or beyond requires more than just good genes—it also depends on avoiding risk factors that contribute to illness. And of course, a little luck plays a role too!

Studies show that only 20% of our health and lifespan is determined by genetics. The majority—70%—depends on lifestyle and environment, while 10% is influenced by healthcare.

People Age Differently

The speed of aging is influenced by health, financial situation, relationships, and living environment. Even genetically identical twins can experience aging very differently depending on the culture and conditions they live in. The better you take care of your body and mind, the slower the changes associated with aging will appear.
In the photo, you see twin sisters—one lived in Soviet Estonia, while the other in the United States. Born in 1917 on Saaremaa island, they were separated by war in 1941. After 56 years apart, they were reunited on Hiiumaa island in 1997.

Body Mass Index or BMI

BMI is a measurement that compares a person’s weight to their height, providing an estimate of body proportions rather than body composition. For example, athletes with high muscle mass may be classified as overweight based on BMI, even if they have low body fat. That’s why waist and hip measurements are also important when assessing obesity.

For people aged 65 and older, a normal BMI falls between 23 and 29.9.

Here, you can measure your waist circumference, hip circumference, and neck circumference to better understand your health indicators.

Health Measurements for Women

A healthy waist size varies with age. For women aged 18 and older, it should be up to 80 cm, while for those 65 and older, it can be up to 89 cm. The recommended waist-to-hip ratio is 0.85 or lower to maintain good health.

Neck circumference also plays a role in well-being. An ideal measurement is under 40 cm, as anything above 41 cm may increase the risk of sleep apnea.

Health Measurements for Men

A healthy waist size depends on age. For men aged 18 and older, it should be up to 94 cm, while for those 65 and older, it can be up to 102 cm. The recommended waist-to-hip ratio is 0.9 or lower to support overall health.

Neck circumference is also an important indicator. An ideal measurement is under 40 cm, as anything above 43 cm may increase the risk of sleep apnea.

Biological Age

Biological age reflects the condition of the body and depends on how well we maintain our health. It is influenced by genetics, lifestyle, and environment. The goal is not just to live longer, but to ensure that life remains meaningful and fulfilling throughout the years.

A person’s biological age can differ from their chronological age by up to 10 years—either younger or older—depending on their health and habits.

Never before have we had access to so many images of ourselves and others. Just 20 years ago, we believed that what we saw in a photo was an accurate reflection of reality. Today, digital tools and filters can alter images beyond recognition. These edited versions of ourselves can shape how we perceive our own aging, others, and the passage of time.

Assessing Biological Age

Advancements in modern medicine allow for a detailed evaluation of biological age, identifying imbalances and deficiencies within the body. However, while science has made progress in understanding aging, the ability to significantly slow down the process remains a challenge.

Today, a variety of tests and assessments can offer valuable insights into an individual’s health, helping to create personalized recommendations for well-being.

Through blood tests, fluid analysis, and tissue examinations, medical professionals can measure hormonal balance and detect cellular-level changes linked to aging. Genetic testing can also help predict the likelihood of developing chronic diseases, cognitive decline, and other age-related conditions.

A single blood test can assess nearly 1,300 metabolic markers, providing an indication of whether a person is aging at an average rate, faster, or slower than expected. These tests rely on sophisticated laboratory analysis, artificial intelligence, and complex algorithms to interpret results accurately.

The Epigenetic Clock: Measuring Age Beyond Genetics

Genetics alone doesn’t tell the whole story. Identical twins share the same DNA, yet their health can vary significantly. This is because of epigenetics, which controls how genes are activated or silenced.

While most of our epigenome remains stable throughout life, some parts can change in response to environmental factors. This flexibility allows our bodies to adapt but also means that lifestyle choices can directly impact health and aging.

Studies show that epigenetic markers, which switch genes on and off, are linked to circadian rhythms. Disrupting the body’s natural cycle—such as staying awake at night—can disturb this delicate balance, increasing the risk of illness over time.

Young at Heart

Youthfulness is a state of mind—a mix of curiosity, playfulness, and the courage to try new things. A person who has lived six or seven decades can still be youthful if their eyes shine with excitement and they radiate joy for life.

Studies suggest that the placebo effect plays a significant role in how fast we age. If you convince yourself that you are old, you will start to feel and act that way.

Marju Karin put it this way: “We haven’t learned how to age—to adapt to change and make the most of it. I think that’s our greatest stumbling block. Do social norms push people into a gray, lonely space where they are free from obligations but left feeling unnecessary?”

Confident Style

Style isn’t about age—it’s about confidence and individuality. At any stage of life, you can express yourself through fashion, experimenting with accessories like hats, jewelry, or glasses.

Wearing glasses is not a sign of weakness or poor vision. On the contrary, they can be a statement piece, a simple yet powerful way to highlight your personality.

Try it for yourself!

Haide Männamäe and Toomas Tross, Actors and Theatre Directors, on aging

“All of life is preparation for death.” – Plato

In our youth, we don’t give this much thought. The moment we do, we might consider it the beginning of old age. Yet aging still manages to surprise us before we’ve had time to get used to it. The surprise is far easier to handle if we are lucky enough to grow older alongside someone else.

Old age surprises us simply by being there. The mind is eager, ready to give its all, but the body no longer keeps up. After fifty, moderation becomes essential in everything—yet inside, the spirit still leaps like a young gazelle, blissfully unaware of restraint.

Sometimes, you sigh and wonder how you got here. And sighing—well, that’s good. Aging… yes, it’s strange. If there were no mirrors, would we even notice it? The mind feels sharp, the thoughts run fast—though, occasionally, there’s a moment of pause, a sudden stillness. You stop and think, Wait, what was I just about to do? Or you start talking about someone but can’t quite recall their name—just, You know… that one… you know who I mean…

When I was younger, I had a picture in my mind of what I’d look like at fifty—because fifty seemed quite old back then. I imagined myself fit, slim, and active, keeping up with my grandchildren—swinging, skiing, hiking, running… reading aloud.

Now, looking back, I realize that only one of those has truly stayed with me—and I enjoy it the most. I love reading aloud.

Aging is a Journey

Aging is a natural journey through life. In the early years, changes happen quickly as we grow. Then comes maturity, a long period of stability before we start noticing the signs of getting older—changes in appearance, health, and how our body functions.

Everyone experiences aging in their own way, but there are some common stages and emotions along the way.

Surprise

“Really? Am I getting old too?”
The first wrinkles appear, and small health concerns arise. We often think aging happens to others, not to us—until we see the signs in ourselves.

Recognition

This realization comes in different ways. Some people notice it when their children move out, others when they become the oldest person at work. If aging feels unsettling, it can bring insecurity and regret, especially when comparing ourselves to our younger selves.

Adaptation

At this stage, we stop comparing ourselves to the past. We accept that we are getting older and start to embrace our “new self.” The challenge is learning how to manage physical changes. Those who adapt well tend to be more content and open to new experiences. Being flexible helps us keep up with aging, stay engaged, and create new opportunities.

Acceptance

We have adjusted to aging and focus on living fully.

Do Men and Women Age Differently?

Biologically, men age faster than women, mainly due to less healthy lifestyles. Throughout history, women have always lived longer than men, and this trend continues worldwide. However, men are becoming more health-conscious. In Estonia, the life expectancy gap between men and women was 12.5 years in the 1990s, but today it has narrowed to 8.6 years.

Still, many believe that women age faster. This perception is influenced by society’s traditional views, where a woman’s value is often tied to her appearance, which naturally changes over time. For men, success is more commonly measured by wealth or career achievements—factors that are less affected by aging.

Hopefully, these outdated stereotypes will fade into history, allowing both men and women to age without judgment.

Age and Sexuality

Sexuality, in all its forms, is a natural part of being human throughout life. It is about more than just physical intimacy—it includes our desires, dreams, needs, and emotions, as well as our knowledge and capacity for connection.

As we age, health changes can affect sexual function and libido, but many older people still long for intimacy and have sexual needs. In later years, sexuality is often expressed through affectionate gestures—kissing, touching, holding hands, as well as through dreams and fantasies.

However, social norms often make it difficult for older people to express their sexuality. Older women, in particular, face more negative attitudes when they show interest in intimacy, while men’s desires tend to be more accepted.

Satisfaction with One’s Sex Life

In 2017, a study on sexual behavior among 18 to 79-year-olds in Estonia surveyed 1,867 people, including 299 participants aged 60–69 and 205 participants aged 70–79.

The results showed that older men remain significantly more sexually active than women, largely due to the presence of a long-term partner. For women, lower sexual activity is often linked to their older partner’s declining health.

Men’s satisfaction with their sex life drops sharply between the ages of 50 and 59, while for women, this decline typically occurs a decade later, between 60 and 69.

Clowns Piip and Tuut on Aging Together

Toomas Tross:

The older we get, the more often happiness comes from memories of past joyful moments. The memories of our youth continue to nourish us in old age.

Nature has its way of keeping things balanced, and this isn’t some overnight plan—it’s a set of finely tuned rules shaped by evolution. My eyesight started blurring right around the time Haide got her first wrinkles. And honestly, I only noticed them years later, when I finally started wearing glasses.

But by doing that, I broke nature’s balance. Suddenly, I could see what nature had carefully hidden from me all along. I was never supposed to see those first wrinkles. Two people should be able to grow old together naturally, without science interfering.

Haide Männamäe:

Sometimes I wonder—if Piip and Tuut had never found us, or if we had never found them, who would I be today? Would I be the same, or someone completely different?

One thing is certain—even old clowns are lovable!

Valner Valme, Cultural Critic, on Aging

“Live and don’t overthink.” I remind myself of this from time to time. Overthinking is just taking yourself too seriously. Slowly, I’m learning the art of humility. Until, of course, someone comes along and completely gets on my nerves. But let’s not end on that note. Let’s say instead: It’s all fine.

Only youth is scarier than old age.

Am I afraid of aging? Of death? That would mean being afraid of life itself. And yes, I do fear life. Life is terrifying—the scariest and most incredible thing at the same time.

Aging is like a reversed equation. The body shrinks, sags, and softens, but the mind dives deeper. We do become wiser with age and experience—perfectly wise just in time for death. And yet, we keep making mistakes until the very end. Otherwise, we wouldn’t be human.

Mistakes make us whole. We all have talents, skills—some people are even geniuses in their own way. But nothing comes for free. If you’re gifted in one area, life takes away from another. Otherwise, you might start thinking you’re a god.

The World’s Population is Aging

The fastest-growing age group in the world is no longer the young—it’s those aged 80 and older. We are living in a time where people are living longer, while birth rates are declining. Between 2015 and 2050, the percentage of people aged 60 and older is expected to rise from 12% to 22%.

By 2030, an estimated 23.1% of Estonia’s population will be 65 or older.

Aging populations pose challenges for countries where employment among older adults is low, economic growth is slow, and social and healthcare systems struggle with increasing demand. However, for nations that adapt quickly, this shift presents an opportunity—by ensuring that older citizens remain healthy and independent, they can continue to contribute to society.

Compared to other European countries, Estonia has a high employment rate among older adults, despite having a shorter average lifespan and fewer years lived in good health than the Nordic countries, which also have high employment rates.

In Estonia, 28.4% of people aged 64–75 are still employed, whereas the European Union average is below 10%.

Pension Poverty

Financial security is one of the biggest concerns for future retirees. In Estonia, pensions are low, and the relative poverty rate among older people is one of the highest in the European Union. Women, in particular, face greater financial difficulties, as they tend to live longer than men and often end up managing alone in old age.

Now and in the future, an aging population means that more responsibility falls on individuals themselves. People must save for their own retirement and often continue working beyond pension age.

However, saving for retirement is not very motivating—many see old age as something distant and short-lived, even though statistics show otherwise. On average, people live about 17.5 years after reaching retirement age.

The drop in income at retirement is sudden and severe—most people are left with only about one-third of their previous earnings.

The balance between working-age people and retirees is also changing. In 2024, there were two working-age people for every pensioner. By 2060, this ratio will drop to just 1.5 working-age people per retiree.

Expand Your Perspectives! 

Life after middle age may seem like the start of a slower, quieter phase, but today’s older adults are more active and adventurous than ever before. People are seeking activities that not only bring joy and entertainment but also support physical and mental growth.

Lifelong Learning

In the past, people finished school, worked, and then retired. Now, learning never stops—whether it’s mastering a new profession, learning languages, or developing digital skills.

Travel and Adventure

Traveling and hiking aren’t just for the young. Many people take the opportunity later in life to explore places they once only dreamed of visiting.

Staying Active

Exercise classes, movement groups, dance events, and gardening offer both health benefits and social connections, helping people stay fit and engaged.

Culture and Creativity

Cultural institutions offer rich experiences and entertainment—museums, libraries, exhibitions, theaters, cinemas, literary evenings, workshops, and guided cultural tours all provide opportunities to learn and connect.

The Power of Music

Music has a deep emotional impact. It helps reduce stress, anxiety, and pain, strengthens the immune system, and improves memory. Whether at a concert or at home, listening to good music can uplift the mind and soul.

Tõnu Õnnepalu, Biologist and Writer, on Aging

Old age is a place we are all traveling to, though none of us ever planned to go there. We’re heading toward it without a guide, a map, or a compass—a completely unfamiliar land. No one prepares us for its arrival. Quite the opposite. We, along with everyone around us, pretend it doesn’t concern us. No, no, that won’t happen to me. I’ll never be old.

The world constantly produces something new. And of course, I’m interested in it too. It’s a mistake to think the elderly care only about the past. They don’t. They are no more fascinated by the old than they are by other elderly people. What interests them? The same thing that has always interested them—youth. Inside, we remain young, even ageless—but really, still young.

At some point in our twenties, we look at life from the peak of youth, gazing down at a vast landscape of possibilities. A thousand roads seem to be waiting for us—our future, our life. But in reality, that life isn’t waiting out there somewhere. It’s already here, in our hands, inside us. A life in which we can, in theory, do anything. And so, we do what we can. But no one ever teaches us how to be young, just as no one teaches us how to grow old. Life simply wears away.

And then, one day, we suddenly realize—that once fresh and new life has already become worn and thin.

In France, an elderly lady once taught me: You don’t say “old.” Instead, you say “of a certain age” or “senior.” This strict correction surprised me. I realized that calling someone “old” has become a taboo. In just ten years, Estonia has caught up with this trend.

Now, when referring to nursing home residents, the polite terms are “our seniors” or “distinguished citizens”.

Well, fair enough. Better to be called a senior than a pensioner—a word that sounds almost like an insult. It’s in the same category as “gambler” or “drunkard”. And just like with those unfortunate souls, there’s an assumption of blame—that they are, in some way, responsible for their own misfortune.

After all, shouldn’t an old person make an effort to understand the modern world? At least learn the basics to get by in this new reality? It’s not that hard, is it?

What Occurs within the Body?

As we age, almost every function in the body slows down. Not all at once and not for everyone in the same way, but the underlying cause is the same throughout the body. Fortunately, humans are adaptable and can adjust to these changes.

Many issues that are often blamed on aging are actually the result of diseases, not aging itself. Some common signs of aging don’t appear in everyone, and while aging can’t be reversed, many diseases can be treated or prevented. That’s why it’s important to distinguish between the two.

Changes in Body Composition

The body gradually loses water, minerals, and collagen, leading to changes in the skin, hair, and nails, as well as in the bones, joints, and blood vessels.

Hormone Production Declines

The glands produce fewer hormones, and tissues become less responsive to them. This affects sleep, immunity, memory, and overall health. Some scientists believe aging itself is a result of hormonal changes. Key hormones involved in aging include estrogen, testosterone, cortisol, growth hormone, melatonin, insulin, and thyroid hormones. Maintaining a healthy balance of these is essential for well-being.

Gut Microbiota Weakens

The variety of beneficial bacteria in the gut decreases with age. The older we get, the more our microbiota is affected by diseases, medications, and diet.

In young people, gut bacteria levels remain relatively stable, but in older adults, the difference can be 100 to 1,000 times greater between individuals. Eating fiber-rich and fermented foods helps support a healthy gut microbiome.

The Body Becomes Weaker

Physical decline begins around age 30—at first slowly, but by 40, both heart and muscle strength decrease, along with movement speed and coordination.

Other common effects include pain from illness, slower healing, reduced senses, lower muscle tone, weaker bones, and declining energy levels. Many people become dependent on medical treatment and medications.

Aging also triggers the diseases that most people eventually die from, including heart disease, cancer, and diabetes.

The Unpleasant Sides of Aging

Getting older comes with challenges that require adjustment. Some of the most common difficulties include:

– Changes in appearance that can feel unsettling

– Menopause and midlife crises, bringing emotional and physical shifts

– Health problems that require ongoing management

– Declining mental sharpness and memory lapses

– Worsening vision, hearing, taste, and sense of smell

– Reduced income, making financial security harder to maintain

– Losing friends and loved ones over time

– Societal prejudices, where aging is often seen negatively

– Increased physical frailty, making the body more vulnerable

As we age, we need stronger signals to engage with the world—larger text, louder sounds, and more intense flavors. Dry skin also reduces finger sensitivity, making touch less precise.

The Pleasant Sides of Aging

Aging isn’t just about challenges—it also brings new opportunities to enjoy life in different ways. Everyone experiences aging differently, and for many, it comes with positive changes, such as:

❶ More time for yourself and the things you love
❷ More time to spend with family and loved ones
❸ Less work-related stress and the freedom to take life at a more relaxed pace

What Happens in the Brain?

The brain develops and ages in the same way as the rest of the body. By age 80, the brain weighs 10% less than it did at 30, and the number of nerve cells and processing speed decline.

However, these changes don’t necessarily cause problems, because the brain has built-in compensation mechanisms. We are born with more nerve cells than we actually use, meaning a healthy brain can last at least 10 lifetimes.

More than aging itself, the brain’s performance is affected by how much it is used and by diseases that disrupt brain chemistry or blood flow.

Here are some signs of cognitive decline

❶ Short-term memory worsens
❷ Multitasking becomes harder
❸ Adapting to stress takes more effort
❹ Decision-making and thinking slow down

But there are cognitive strengths in the older age as well.

❶ Vocabulary expands, and storytelling skills improve
❷ Fewer extreme negative emotions and less impulsivity
❸ The ability to learn remains, as long as the brain stays active

Memory

You don’t need to be old to forget things—about a third of all people experience forgetfulness. Names, events, and where we left things are the most common struggles.

For younger people, forgetfulness is often due to stress, lack of sleep, multitasking, or anxiety.

As we age, short-term memory declines. This can be linked to lifetime stress, poor diet, sleep problems, dehydration, medication side effects, or reduced mental and physical activity.

Since memory relies on oxygen-rich blood flow to the brain, maintaining good circulation is essential for keeping the mind sharp.

Cognitive Impairment

Cognitive ability is what allows us to understand the world and process information. Everything we do in daily life depends on having a well-functioning mind.

Between 65–70% of age-related cognitive decline is caused by Alzheimer’s disease. The disease first disrupts the connections between nerve cells and, as it progresses, leads to brain cell death and tissue loss. Cognitive decline worsens over time, and currently, there is no cure.

However, lifestyle choices can help reduce the risk. Studies also show that people with strong cognitive skills in their younger years are more likely to maintain brain function well into old age.

To your left, you can see an image of a healthy brain. To your right, you see a brain affected by Alzheimer’s disease.

What is Dementia?

Dementia is not a disease itself but a term used to describe declining mental abilities caused by different conditions. When cognitive decline interferes with daily life, it is classified as dementia. The next step is to determine the underlying disease causing it. Alzheimer’s disease is currently considered the most common cause.

Dementia is a complex health condition that affects not only the person diagnosed but also their family and caregivers. It presents many challenges, from home care to deciding on daycare services or nursing homes.

Worldwide, more than 50 million people live with dementia, and every year, around 10 million new cases are diagnosed.

In Estonia, an estimated 23,000 people were living with dementia in 2022.

How Can You Keep Your Memory and Mind Sharp?

Sleep well! Move your body! Stay social! Read! Learn new things!

Helgi Põllo, Historian and Museologist, on Aging

Aging is a strange phenomenon. Maybe we should call it ripening instead—after all, apples don’t age. But once ripeness is over, decay and withering begin.

I have often wondered when Estonians lost their natural respect for older generations and for people in general. When different generations no longer grow up together, the deep connection between them disappears. Now, it seems that everyone is a “Me” person rather than part of a “We” society.

In our society, the quick solution to aging is a nursing home. But what other options are there? Relationships now seem to follow a capitalist mindset—if something is old and useless, it’s replaced with something new, and the old is discarded. Recently, there has been more discussion about long-lasting things—trees that grow old, cars that are used until the very end. Maybe, just maybe, this idea will make its way into human relationships too.

At around fifty, I decided to set new goals for myself. I wanted to focus more on art. So, I bought a book called “1000 Paintings to See Before You Die”. Now, whenever I travel, I check whether any of those recommended paintings are in that city. If they are, I make it a point to find them.

One of the best things about aging is the freedom from certain worries. No more stressing over school or kindergarten placements, online grade reports, or finding your place in the world. Those challenges are simply in the past. Of course, new challenges come along, but by this stage, most people have already found their path.

Another thing that fades is the need to prove yourself—the idea that you must still be attractive to the opposite sex. At some point, you step back and become more of an observer, and it simply stops being important. Good conversations and meaningful relationships still matter, but there is no longer that urgent physical need.

Of course, if that kind of attraction suddenly appears, everything changes. We’ve all seen those hopelessly romantic, slightly ridiculous figures trying to chase affection. It happens. And it’s a little sad, a little funny—but completely human.

Successful Aging

There are many theories about what makes aging successful. Rather than contradicting each other, these ideas complement one another. It’s difficult to create a single model, as aging is influenced by individual differences and the unique aspects of the aging process over a lifetime. In addition to personal attitude, a supportive and empowering environment plays a key role.

❶ Fulfilling aging means staying actively engaged in life. People who remain involved in work, hobbies, and interests are more likely to stay healthy, satisfied, and happy. A longer, more active life is often linked to continuing meaningful activities.

❷ Maintaining independence is essential, even in later years. Good health and a supportive environment allow people to continue managing daily life on their own.

❸ A positive attitude, joy for life, and social connections have been shown to extend life expectancy.

❹ How we age is shaped by our past experiences. Independence and resilience in difficult life situations provide confidence and stability in later years.

❺ Among the oldest people, the secret to a long and fulfilling life often lies in a strong will to live and a desire to bring joy to others.

An Age-Friendly Environment

An age-friendly environment is a broad concept. It includes public spaces, transportation, walkability, housing, policies, services, and communication. But beyond infrastructure, it is also shaped by people, organizations, and communities.

Each of us influences how others experience aging—through our actions, attitudes, and daily interactions. Creating a society that truly supports aging must start early and involve people of all ages.

Mati Talvik, Legendary ETV Journalist, on Aging

“Luckily, when we start our life’s marathon, we don’t know that at 65, we’ll still have to run just as intensely—actually, even harder—than we did at 25. Because of this unawareness, we push forward, sprinting through every single kilometer. And from the sidelines, others see us as incredibly capable. They don’t realize the sheer effort behind this seemingly effortless pace—so instead, they envy it.”

Active and engaged—here are just a few of them.

EVI TIHEMETS, 92 – Graphic Artist

Evi Tihemets began her artistic career in the 1960s and is now more creatively active than ever. Her intricate graphic artworks and beautiful book illustrations are admired worldwide.

In 2024, at the age of 92, she held several solo exhibitions and was honored as Graphic Artist of the Year by the Estonian Association of Printmakers.

ENE-MARGIT TIIT, 90 – Professor Emeritus, Mathematician, Statistician, and Demographer

Ene-Margit Tiit is a renowned scholar in the fields of demography, sociology, and anthropometry.

She has published over 600 scientific papers and remains an active researcher and influential voice, contributing to the understanding and resolution of Estonia’s societal and demographic challenges.

In 2022, she was awarded the National Lifetime Achievement Award in Science.

ANU RAUD, 81 years old – Textile Artist and Educator

Anu Raud is one of the most distinctive figures in Estonian art. Her deep knowledge of cultural heritage, respect for rural life and nature, and passion for tradition are reflected not only in her work as a textile artist but also in her role as a respected educator, writer, and museum developer.

Under her leadership, Heimtali Museum has become a key center for community and heritage preservation.

In 2023, she received the Eduard Vilde Literary Award for her book “A Window with Six Panes”.

REET LINNA, 80 – Cultural Journalist and Singer

Reet Linna is a vibrant and forever youthful personality, known to every Estonian for her work in television. Programs like “Sing Along,” “Stars in Music,” and “Prillitoos” are just a few highlights from her long and impressive career at Estonian Television.

Beyond broadcasting, she is also recognized as a singer and songwriter. Her charismatic presence and professionalism have made her one of Estonia’s most beloved cultural and media figures.

In 2024, Reet celebrated 55 years at Estonian Television. That same year, her jubilee concerts across Estonia were completely sold out.

LINDA MADALIK, 80 – Architectural Acoustician

Thinking of Linda Madalik, you can almost hear the echoing bang of a gunshot—because if Linda is in the room, you can be sure her revolver is ready.

She is an irreplaceable and meticulous master of acoustics, whose expertise has been essential in nearly every major architectural project in Estonia in recent years.

Beyond her work as an acoustician, Linda is also a dedicated mentor, consultant, and educator, committed to advancing the field.

In 2022, she was awarded the National Lifetime Achievement Award for Culture.

REIN VEIDEMANN, 78 – Literary Scholar, Writer, and Professor

Renowned Estonian literary scholar, writer, and educator Rein Veidemann has made it his life’s mission to explore the core of Estonian culture.

As a passionate advocate for literature, he has played a key role in interpreting and defining Estonia’s literary canon. His dedication and contributions have earned him numerous national awards and honors.

In 2024, he was awarded the Jaan Kross Literary Prize for his outstanding work.

AGU LAIUS, 73 – Senior Advocate and Chair of the Golden League Network

Agu Laius has dedicated his time and energy to shaping an age-friendly society. As the leader of the Golden League Senior Advocacy Network, he is an active defender and spokesperson for the rights and interests of older adults.

Under his leadership, the Golden League NGO has developed a policy document on an age-friendly Estonia, highlighting key challenges and providing guidance for government and local authorities.

VOLDEMAR KUSLAP, 87 – Singer and Actor

Voldemar Kuslap began his singing career in the 1960s and has performed in musical theater, films, and on concert stages. He is also a beloved pop and variety singer, whose charm and voice have been admired by audiences across generations.

In 2024, at the age of 87, he took part in the “Four Baritones – Songs That Stay” concert series, performing alongside fellow baritones.

Beyond music and theater, Kuslap is also known as a cemetery culture expert and has authored two books on Estonia’s burial traditions and cemetery heritage.

Aging with Confidence

Older adults often face negative attitudes and stereotypes that impact their participation in society and how they view themselves. The way society perceives aging directly affects how people age—those with a negative self-image tend to have poorer health and shorter lifespans compared to those who embrace aging positively.

One of the main reasons for this negativity is the widespread discomfort with aging—changes in appearance, declining health, and the fear of losing independence. Instead of seeing aging as a natural part of life, society often views it as a collection of problems that need to be fought against. The attitudes we develop when we are young often shape how we feel about aging for the rest of our lives.

Common Stereotypes About Older Workers:

– Less capable

– Less adaptable

– Resistant to change

– Slower to learn new things

– Not worth investing in because they will retire soon

The Strengths of Older Workers:

– More stable and reliable

– Highly committed

– Experienced and knowledgeable, able to pass on valuable skills

– More satisfied with their work

– Motivated by meaningful challenges

By changing the way we see aging, we can create a society where older adults feel valued, engaged, and confident in their abilities.

Grandma on the Line – The Telephone Companion Program

The Telephone Companion method was developed and tested in Estonia through research-based innovation. This program provides meaningful social connection, making the experience engaging for both the caller and the receiver. Conversations spark memories, mental exercises, and new perspectives, drawing parallels between past and present.

More than just an activity, the program’s greatest benefit is social interaction—it stimulates the mind and reinforces the comforting knowledge that someone cares.

Key Guidelines for a Successful Call:

– Calls should be regular and last about 20 minutes.

– Conversations should be thoughtful and prepared to keep them engaging.

– Interest should be mutual, creating a natural exchange.

– Find connections in topics—between you and the other person, or between past and present experiences.

A simple phone call can be a powerful tool for connection, keeping minds active and hearts warm.

Margus Mikomägi, Actor and Journalist, on Aging

We look with our eyes, but we see with our personality. We listen with our ears, but we truly hear as individuals. As we age, seeing becomes harder, but we perceive more. Personality may be formed in youth, but its depth and charm often come with age. The world is designed so that wisdom arrives slowly—and by the time we’ve truly understood something, we often no longer have a use for it.

A Healthy Mind in an Aging Body

I’ve noticed that as we grow older, doctors no longer promise to heal us. At best, they say, “We can help you.” When I was a child, every doctor assured me I’d get better soon. But aging means that our “spacesuit” starts to fall apart—our sight, hearing, reaction speed decline. We no longer climb trees, we don’t dash across the street.

Understanding

Physical decline doesn’t mean a decline in mental ability. In fact, often the opposite is true—when we can’t rush around anymore, we begin to focus more on the mind. The well-known phrase “A healthy mind in a healthy body” is attributed to Pierre de Coubertin, the founder of the modern Olympics. But some believe he actually said, “A healthy body should also have a healthy mind.” That shifts the meaning. Because the truth is, a perfectly strong body can sometimes contain no depth of thought at all.

The Word “Pensioner”

Somewhere along the way, we went wrong. The word pensioner has been turned into an insult, as if older people are a burden to society. We talk about an aging population, but our focus is always on the young. Generations rarely meet, and in public spaces, there are few places designed for them to interact.

Feeling Unnecessary

Hearing “You’re not needed anymore” is one of the most difficult things to endure, as it evokes a deeply unsettling feeling. It’s a painful feeling. What truly connects people—both young and old—is shared interests. From those interests, friendship and care grow. But what happens when you can no longer keep up?

I remember my father; we frequently asked him to join us at our garden in the countryside. He would come, but I noticed that he wanted to leave quickly. One day, I asked him why. He said that he saw too many things that needed to be done. We worked at our own pace, but he would have done it differently. He couldn’t keep up anymore, and that made him sad.

So instead, he picked a few spring flowers, we gathered berries, peas, carrots, and fresh potatoes for him, and then he was ready to go back home.

Mental Health

In Estonia, depression is more common among older adults than in most other European countries. However, aging itself is not the cause—rather, it is the challenges that come with it, such as illness, the loss of loved ones, loneliness, and the side effects of medication. Genetics and age-related brain changes can also make someone more vulnerable.

Since depression often manifests as physical discomfort, it is frequently overlooked by doctors.

More than one-third of people aged 55 and older who live at home experience depressive symptoms. Among those 75 and older, nearly half struggle with some level of depression.

Work Grief

The period right after retirement can be a high-risk time for mental and physical well-being. If work-related responsibilities are not replaced with new activities, both physical and cognitive abilities can decline rapidly.

According to studies, depression rates increase by 40% in the first years of retirement. The term “work grief” refers to the sense of loss that comes with leaving work, as well as the struggle to find new meaning and identity.

The best way to ease feelings of hopelessness is by finding new purpose and staying socially active. Engaging in hobbies, maintaining friendships, and interacting with peers—or even younger generations— can help prevent loneliness and keep life fulfilling.

Digital Skills

Using digital tools is not just a hobby—it plays a crucial role in mental well-being. A lack of computer skills in older age is strongly linked to depression and loneliness.

Unfortunately, compared to other European countries, Estonian seniors rate their digital skills as below average. Additionally, there is a digital divide within this age group—those who are older, have lower education levels, or are not working are the least likely to have computer skills.

The main reason older adults don’t use the internet is not a lack of access, but a lack of skills.

Loneliness

Helgi Põllo has said:

“One of the hardest parts of aging is losing your peers. At some point, I set myself a goal—to find new friends. It felt like an impossible task. So, I clearly expressed my wish and asked for it to come true. And it did.

This new circle of friends has brought so much freshness and joy into my life—traveling together, chatting on WhatsApp, visiting exhibitions and performances, celebrating special occasions.

Life has become richer, more interesting, more supportive, more diverse, more creative, and filled with more anticipation.”

Listen to These Tips for Easing Loneliness

Learn to Use the Internet

Using the internet helps maintain cognitive function, reduces the risk of dementia, and keeps the mind engaged. It also provides a way to connect with others. Learning how to use Zoom, Facebook, WhatsApp, or Snapchat can help you stay in touch with family and friends or even meet new people.

Older adults may need assistance in choosing and learning to use digital devices. Public internet access points in libraries also offer support for those wanting to explore the online world.

Do Something for Others

Volunteering offers a sense of purpose and a chance to meet new people. It also boosts self-worth. Opportunities for volunteers include programs such as Keelesõber (Language Buddy), the Food Bank, the Refugee Council, the PÖFF Film Festival, and the Gift of Life Cancer Treatment Foundation.

Learn to Enjoy Your Own Company

The most important relationship in life is the one we have with ourselves. While family and friends may come and go, we are always with ourselves.

Develop hobbies, learn something new, read, attend cultural events, and spend time in nature. Being alone doesn’t have to mean being lonely—sometimes, our own company is the best company of all.

The Importance of Social Connections

At any age, the people we live, work, and spend time with play a crucial role in our well-being. Having someone to share joys, worries, dreams, and disappointments with makes life easier to navigate.

A person can fade away emotionally if they no longer feel the care and support of those around them. Loneliness and social isolation are among the leading risk factors for early death.

How Loneliness Feels for Older Adults

Those who experience loneliness often feel:

– Unwelcome or unaccepted by others

– Invisible, as if no one notices them

– A lack of practical support when needed

– Disconnected from other generations

– Forgotten—no one tells stories about them, and in time, no one even remembers them

The Role of Community Support

Simply being in a crowd doesn’t solve loneliness. What truly matters is having meaningful conversations with people who share common interests.

Lonely individuals rarely seek help themselves, even though even the most introverted people need some level of social connection—the difference lies in how much and in what form.

Those who live in a strong, supportive community—where older adults and people with special needs are valued—tend to age more happily and healthily.

Age and Personality

Our core personality is mostly shaped by the time we reach our 30s. However, studies show that personality continues to evolve throughout life. There is no single path for how personality changes with age—each person follows their own journey.

That said, as people get older, many tend to develop greater empathy, a stronger sense of responsibility, and increased emotional stability. Changes in extroversion and openness vary greatly from person to person.

The idea that older people are naturally grumpy is a myth. A difficult young person is likely to become a difficult old person, while someone who is kind and considerate in youth will usually remain the same in old age.

If someone experiences a drastic personality shift, it is not a normal part of aging and may indicate an underlying medical or psychological condition—in such cases, seeking help from a doctor or psychologist is recommended.

Age and Sense of Humor

Just like every other aspect of personal growth, our sense of humor evolves over time. A movie that once had us laughing until our stomach hurt in our youth might not have the same effect when we watch it years later.

As we age, our taste in humor changes—moving beyond the simple slapstick comedy that once seemed hilarious. The human mind is naturally curious and restless, always seeking new challenges and more refined, layered humor that provides both mental stimulation and relaxation.

Even in later life, these qualities remain. However, as the brain processes information more slowly, jokes might take a little longer to register. This means that humor needs to be delivered or worded slightly differently to evoke the same reaction as in younger years.

Of course, there are always exceptions. Some older people have trained their sense of humor so well over a lifetime that they continue to laugh wholeheartedly, catch subtle jokes and undertones, and appreciate humor hidden between the lines—proving that humor truly has no age limit.

What do old people spend their time doing?

“Old people pick potatoes every day in the summer. I don’t know what they do in the winter.”

Listen to what children think about getting older.

What do old people spend their time doing?

“Well, if you’re really strong, when you start getting old, all that strength kinda disappears. Like, when you were a kid, you could run super fast, but when you get older, you can’t even catch up with a turtle!”

“And old people start to lose their eyesight too, so they see kinda… you know, not so great. Like, if they want to buy something from the store shelf, they might pick up the wrong thing!”

“I don’t really know what my grandma and grandpa do every day. But in the summer, they always go pick potatoes, even in the evening! But when we’re not there, I have no idea what they do in the winter. I don’t know what they do then.”

“Life kinda works like this: you’re small, then you grow tall, and then old people start shrinking again. Actually, my grandma is now shorter than my brother!”

“And they wear, like, older clothes.”

What Do You Like About Old People?

“I like that they don’t throw really big parties. Like, they might have a party at a restaurant, but there’s still cake!”

“They’re also really nice and helpful, and they’re super kind. One old, old person gave us money when we were in trouble at the store—remember? She gave us one euro! Or wait, maybe it was 50 cents? No, it was one euro because we got 50 cents back! We wanted to buy some sweets but didn’t have enough money, and before that, we couldn’t reach a drink on the shelf, so she helped us get it. Then, at the checkout, she was behind us in line, and gave us one euro, and we got 50 cents back, and she even let us keep it!”

“They’re funny. They tell jokes a lot.”

“Every time we leave, they always give us paper money.”

“I love being around them.”

“And I really like helping them when they need it. They hold my hand. They’re kinda mischievous—like, really fun!”

“I just wish old people could always take really good care of themselves.”

What Don’t You Like About Old People?

“Well, sometimes when you want to talk to them, they don’t hear very well. Like, if I tell my grandma, ‘Grandma, start making food,’ she just goes, ‘What?’ Then again, ‘What? What? What?’ And only after I say it for the sixth time, she finally gets it!”

“Or when there’s something really cool upstairs that I want to show them, but they can’t come up because they don’t have the energy to climb the stairs.”

“They talk a lot, mostly about old things that happened to them a long time ago.”

“But actually, I can’t say I don’t like it. I like almost everything!”

“The only tricky part is that when me and Mom talk to the really, really old folks on the phone at home, they don’t hear us very well.”

“It’s also a bit tricky to understand them sometimes because they talk kind of slowly, and then I lose track of what they’re saying.”

“And I don’t like that they can’t just walk around easily like we do.”

Lifestyle

We now know that many changes and illnesses once thought to be caused by aging or genetics are actually linked to lifestyle and environmental factors. This means that healthy habits can slow down the pace of biological aging.

The good news? It’s never too early or too late to start!

Of course, not everything in life is within our control, and health shouldn’t be mistaken for the sole purpose of life. Aging is a natural process, and reaching the end of life—whether through illness or simply time—is not a sign of failure, but a part of the journey we all take.

Hormesis – “What Doesn’t Kill You Makes You Stronger!”

A moderate amount of stress actually makes us more resilient. Take exercise, for example—your heart beats faster, muscles work harder, and metabolism speeds up. The body recognizes the challenge and adapts by getting stronger. Staying active helps maintain overall fitness.

Even small daily stressors, like regular movement and a diet rich in vegetables, can have a powerful positive effect on health.

Mental Resilience Matters Too

Mental stress works the same way—the right amount can strengthen us, but too much can be harmful. Excessive stress needs to be managed, and each person should find their own way to relieve tension in a healthy manner.

However, harmful habits like smoking and alcohol don’t offer real benefits. Their negative effects far outweigh any potential “hormetic” impact—true resilience comes from healthy challenges, not toxic substances.

Alcohol

Alcohol accelerates biological aging and increases the risk of age-related diseases such as diabetes, cancer, heart disease, and dementia, as well as mental health disorders. Indirectly, alcohol is linked to over 200 different health conditions.

How alcohol affects an individual’s health depends on age, gender, genetics, and other factors. However, the long-term impact is always negative when it comes to aging and overall well-being.

Smoking

Smoking is not a natural physiological need—the human body has no built-in defenses against nicotine or the toxins produced by tobacco use.

Unlike some lifestyle choices, tobacco offers no health benefits—only harm. Smoking damages nearly every organ in the body and significantly shortens life expectancy.

Sleep

Good sleep is a true miracle drug—if you sleep well, you’re more likely to look better, feel healthier, and live longer. Sleep patterns, quality, and duration change throughout life. As we age, we tend to sleep less, even though our need for 7–8 hours of rest remains the same. From the 50s onward, the body requires more time and rest to fully recover.

Older adults experience more insomnia, changes in sleep-wake cycles, and a decrease in deep and REM sleep. While a young person may get up to 1.5 hours of deep sleep per night, an older adult may only get 20–30 minutes. This decline affects blood pressure, metabolism, the immune system, and memory.

How Sleep Cleans the Brain

Sleep is essential for brain health—it removes metabolic waste that builds up in the central nervous system while we are awake. This “cleaning process” is handled by the brain’s glymphatic system.

During sleep, more than half of the beta-amyloids—proteins that accumulate in the brains of Alzheimer’s patients—are flushed out.

Sleep Strengthens Memory and Learning

During deep sleep, the brain processes and consolidates new knowledge. This means that when learning a new skill, your brain actually practices it while you sleep.

Being Well-Rested Prevents Accidents

Adequate sleep reduces fatigue-related falls, car accidents, and injuries. A well-rested mind and body are better equipped to handle daily life safely and effectively.

How You Spend Your 16 Waking Hours Affects Your Sleep!

Good sleep starts long before bedtime—what you do during the day directly impacts your ability to rest at night. Follow these simple tips to improve sleep quality:

– Stick to a routine – Wake up and go to bed at the same time every day.

– Eat breakfast near a window – Morning light helps reset your body’s internal clock.

– Make your bed – A tidy bed makes it more inviting at night.

– Stay active during the day – Move your body and exercise, but avoid intense workouts late in the evening.

– Skip naps if you struggle to fall asleep – Avoid dozing off on the couch in front of the TV.

– Calm your mind – Try not to dwell on stressful thoughts before bedtime.

– Eat a balanced dinner – Avoid going to bed too full or too hungry, as both can make falling asleep difficult.

– Limit caffeine and alcohol in the evening – These can disrupt sleep and reduce sleep quality.

Making small changes to your daily routine can lead to big improvements in your sleep!

Nutrition: What to Consider After Midlife?

As we age, our nutritional needs change. Paying attention to energy intake, protein consumption, hydration, and fiber intake can help maintain health and vitality.

Energy Needs Decrease

A younger adult woman typically requires around 2,000 kcal per day, while a man needs about 2,600 kcal. However, for older adults, this drops to 1,600–1,800 kcal for women and 1,800–2,000 kcal for men.

Protein Needs Increase

Protein is essential for body function, immune system strength, and muscle maintenance.

– Adults need at least 0.83g of protein per kg of body weight

– Older adults require 1.2–1.5g per kg

Water Intake Becomes More Important

Staying properly hydrated supports metabolism and digestion.

– Adults need 28–35ml of fluids per kg of body weight

– Older adults should aim for 35ml per kg

To stay hydrated, eat a variety of foods and drink an additional 3–4 glasses of water daily.

Fiber is Essential

Fiber, combined with movement and proper hydration, helps prevent constipation.
Good sources of fiber include:

– Whole grains

– Potatoes

– Vegetables and legumes

– Fruits and berries

Limit Certain Foods

Consume sweets in moderation. As muscle mass and physical activity decrease with age, the need for carbohydrates and energy also declines. The best sources of carbohydrates are fruits, vegetables, and whole grains.

Consider Supplements if Needed

– Postmenopausal women and men over 65 should take 1,200 mg of calcium and 400–800 IU of vitamin D daily.

– For other vitamins and minerals, consult a doctor.

Physical Activity 

If physical activity came in pill form, it would be the best medicine in the world. Any kind of movement—gardening, walking, training, or sports—has significant health benefits. The key is to combine different types of activities for overall well-being.

Regular physical activity strengthens muscles and bones, improves brain oxygenation and boosts energy, lowers stress levels and strengthens the immune system, helps prevent osteoporosis, maintains heart and vascular health.

As we age, muscle strength and mass decline. To slow this process, it’s essential to eat a protein-rich diet stay physically active, do strength, balance, and stretching exercises.

Effective Forms of Exercise

Short, intense workouts and HIIT-style routines, such as 4 minutes of brisk walking and 3 minutes of slow walking, improve oxygen intake, blood pressure, and muscle endurance. 

Rhythmic and expressive activities such as dance and rhythmic gymnastics enhance coordination and muscle control. 

Bone-strengthening exercises like jumping and stair climbing support bone density. Doing 5 to 10 jumps in place, several times a day, helps reduce bone loss.

Yoga and stretching improve joint flexibility and muscle strength. It slows down cognitive decline and provides relief from pain and low mood. 

Walking is the ideal moderate exercise. It improves overall fitness and stimulates creativity. Nordic walking with poles increases caloric burn, endurance, and oxygen intake by 58% more than regular walking. 

Swimming is a full-body workout. It strengthens the heart and lungs while putting less strain on joints compared to most land-based activities. 

Cycling is a joint-friendly cardio. Cycling improves circulation and strengthens the heart and joints. It is easier on the joints compared to running, which is often not recommended for older adults.

Physical Activity Recommendations For Adults (18–64 years old)

– Replace sitting with any kind of movement.

– Aim for 30–40 minutes of movement every day.

– Get at least 2.5–3 hours of moderate-intensity or 1.25–2.5 hours of high-intensity exercise per week. More activity provides even greater health benefits.

Include strength training exercises at least twice a week.

Physical Activity Recommendations For Older Adults (65+ years old)

– Swap sitting or lying down for any kind of movement—picking mushrooms, gardening, housework, or walking the dog all count!

– At least twice a week, do exercises that improve balance, strength, and joint mobility.

– Aim for 2.5 hours of moderate activity or 1.15 hours of high-intensity activity per week.

In case of high blood sugar engage in at least 30 minutes of physical activity per day, for a total of 2.5 hours per week, spread across at least three days.

Avoid overexertion—balance is key!

What Counts as Moderate or High-Intensity Exercise?

Moderate intensity is when your heart rate and breathing increase, but you can still hold a conversation comfortably.

High intensity is when the effort is significant, your heart rate and breathing increase noticeably, and talking becomes difficult.

“Sit and Stand” Test

The “Sit and Stand” test measures leg strength and endurance in older adults. Try it yourself—how many times can you stand up from a chair in 30 seconds while keeping your back straight and without using your hands?

Below, you’ll find the recommended performance levels for men and women. The left column indicates age, and the right column shows the average number of successful stands for each group.

Balance

Maintaining balance requires coordination between muscles, bones, joints, the brain’s balance center, nerves, vision, the inner ear, and blood vessels. As we age, staying balanced becomes more challenging.

TEST YOURSELF!

How long can you stand on one leg with your eyes closed?

Check the chart below—the top row shows age in years, and the bottom row indicates the minimum time in seconds you should be able to balance. Give it a try!

Active Standing

An active standing desk allows you to engage in a walking-like movement while remaining in one place. It helps you stay active throughout the day, even while working in a standing position.

Using this desk activates deep muscles, improves posture, and enhances balance.

For optimal health, try alternating 50 minutes of sitting with 10 minutes of standing each hour!

Final Thoughts

The exhibition concludes with the words of Tõnu Õnnepalu:

“No, aging is not a sudden or brutal arrival—it is a gentle slope. True, sometimes there are steps—always downward, always downward. But now and then, a small step may also lead upward. Either way, a distance begins to form between us and life.”

“The struggles of life no longer involve us so directly. We start to drift away from the game. And in this, there is also an opportunity—an opportunity for freedom. Is it not a kind of liberation when things that once felt so serious now simply make you smile? And most of all, when that ‘thing’ is yourself.”

“At least on the good days, it becomes possible to take yourself a little less seriously. To simply smile at who you are and where you have ‘arrived.’ But where is it, really, that a person ever truly arrives?”

“That smile, though invisible to others, may be the only true doorway to freedom that old age—or let’s just say, life—offers us. It is up to you whether you choose to open it or not.”

Bean Bag Chair

A bean bag chair doesn’t care about formality or rules. It’s designed purely for comfort—just sink in, relax, and enjoy.

But when it’s time to get up, things get interesting. Standing up from a bean bag requires a bit of technical skill, strong core muscles, or maybe even a helping hand.

Go ahead—sit down and try to stand up as gracefully as possible!