What Are the Most Important Health Habits to Develop After 50?
The Fundamentals That Can Help You Stay Stronger, Healthier, and More Independent as You Age
HEALTH
Coach Marcus Jones
8/24/202615 min read
What Are the Most Important Health Habits to Develop After 50?
The Fundamentals That Can Help You Stay Stronger, Healthier, and More Independent as You Age
By Coach Marcus Jones
Thirty days.
Thirty conversations about getting older.
We've talked about:
Muscle.
Protein.
Exercise.
Nutrition.
Black Seed Oil.
Thymoquinone.
MCT oil.
Hydration.
Heart disease.
Blood pressure.
Inflammation.
Insulin resistance.
Sleep.
Stress.
Sitting too much.
And a lot more.
But as we reach the final article in this 30-day Healthy Aging After 50 series, I want to simplify everything.
Because health can become overwhelming.
Every day somebody is telling you:
Eat this.
Don't eat that.
Take this supplement.
Avoid this ingredient.
Try this diet.
Do this workout.
Buy this device.
Follow this morning routine.
And if we're not careful, we can spend so much time trying to find the perfect health strategy that we overlook the fundamentals.
So here's the question I want to answer today:
IF YOU'RE OVER 50, WHAT REALLY MATTERS?
Not what's trending.
Not what's going viral.
Not what's being sold to you this week.
What are the habits worth consistently building into your life?
The answer isn't one miracle food.
It isn't one supplement.
It isn't one exercise.
And it definitely isn't one 30-day challenge.
Healthy aging is built from:
CONSISTENT HABITS REPEATED OVER TIME.
Let's bring everything together.
IN THIS ARTICLE
Why healthy aging is about more than lifespan
Why muscle should become a priority
How much movement matters
Why cardiovascular fitness matters
The importance of nutrition
Why protein matters after 50
Hydration
Sleep
Stress management
Blood pressure
Blood sugar and metabolic health
Preventive healthcare
Smoking and alcohol
Relationships and social connection
Balance and mobility
Brain health
Purpose
Supplements
The habits that deserve your attention most
QUICK ANSWER: WHAT ARE THE MOST IMPORTANT HEALTH HABITS AFTER 50?
There isn't one perfect formula for healthy aging.
But several habits consistently stand out.
They include:
Regular physical activity.
Strength training.
Adequate sleep.
A nutritious dietary pattern.
Maintaining a healthy body composition.
Avoiding tobacco.
Managing blood pressure, cholesterol, and blood sugar.
Maintaining social connections.
Getting appropriate preventive healthcare.
Managing stress.
And continuing to challenge yourself physically and mentally.
These habits don't guarantee that you'll never become sick.
Nothing can promise that.
Genetics matter.
Environment matters.
Age matters.
Chance matters.
Medical conditions matter.
But lifestyle still gives us meaningful opportunities to influence health and function.
And that's where I want us to focus.
FIRST, DEFINE WHAT "HEALTHY AGING" MEANS TO YOU
Living longer sounds great.
But I don't simply want:
MORE YEARS.
I want:
BETTER YEARS.
There's a difference between lifespan and healthspan.
Lifespan refers to how long you live.
Healthspan is commonly used to describe the portion of life spent in relatively good health and function.
I want to be able to:
Walk.
Travel.
Exercise.
Think clearly.
Take care of myself.
Enjoy my family.
Build meaningful things.
Serve other people.
And remain independent for as long as possible.
That's what healthy aging means to me.
The goal isn't immortality.
The goal is:
STAY CAPABLE AS LONG AS POSSIBLE.
And that changes how I think about health after 50.
HABIT #1: KEEP MOVING
If I could give somebody over 50 one simple piece of advice, this would be near the top:
MOVE.
Walk.
Ride a bike.
Swim.
Dance.
Hike.
Garden.
Take the stairs.
Do yard work.
Play with your grandchildren.
Exercise.
And break up long periods of sitting.
The current U.S. Physical Activity Guidelines recommend that most adults work toward at least:
150 to 300 minutes of moderate-intensity aerobic activity each week
or
75 to 150 minutes of vigorous-intensity activity
or an equivalent combination.
But don't let those numbers discourage you if you're starting from zero.
Some activity is better than none.
Start where you are.
Then build.
HABIT #2: BUILD AND PROTECT MUSCLE
If there's one message I've repeated throughout this series, it's this:
MUSCLE MATTERS AFTER 50.
As we age, we can gradually lose muscle mass and strength.
That process can contribute to:
Weakness.
Reduced mobility.
Falls.
Difficulty performing everyday tasks.
And loss of independence.
Strength training helps fight back.
The Physical Activity Guidelines recommend muscle-strengthening activity involving major muscle groups at least:
TWO DAYS PER WEEK.
That might include:
Weights.
Resistance machines.
Resistance bands.
Bodyweight exercises.
Or other forms of progressive resistance.
And remember:
Strength training isn't only for bodybuilders.
It's for the person who wants to continue carrying groceries at 75.
Getting out of a chair at 80.
Climbing stairs.
Traveling.
Living independently.
Muscle is an investment in your future freedom.
HABIT #3: DON'T FORGET CARDIOVASCULAR FITNESS
Strength matters.
But your heart and lungs need training too.
Aerobic activity can help improve:
Cardiorespiratory fitness.
Blood pressure.
Blood-sugar regulation.
Endurance.
Cardiovascular health.
And overall physical function.
Walking is a great starting point.
But depending on your health and abilities, you can also use:
Cycling.
Swimming.
Elliptical training.
Hiking.
Dancing.
Rowing.
Or other activities that increase your heart rate.
You don't have to become a marathon runner.
You just don't want climbing one flight of stairs to feel like climbing a mountain.
HABIT #4: EAT MOSTLY NUTRIENT-DENSE FOODS
Nutrition gets complicated because everybody wants to sell you the perfect diet.
Keto.
Vegan.
Carnivore.
Mediterranean.
Low fat.
Low carb.
Intermittent fasting.
High protein.
The arguments never stop.
But when you step back, many evidence-based dietary recommendations share common principles.
Eat more:
Vegetables.
Fruit.
Beans.
Legumes.
Whole grains when appropriate.
Nuts.
Seeds.
Fish.
Lean or nutrient-dense protein sources.
And minimally processed foods.
Limit excessive amounts of:
Added sugars.
Highly processed foods.
Refined carbohydrates.
Sodium.
And saturated fat.
You don't need dietary perfection.
You need a pattern you can sustain.
HABIT #5: GET ENOUGH PROTEIN
Protein deserves special attention after 50.
Protein provides amino acids your body uses for:
Muscle.
Enzymes.
Hormones.
Immune proteins.
And tissue repair.
When combined with resistance training, adequate protein intake helps support muscle maintenance and growth.
Protein needs vary depending on:
Age.
Body size.
Activity.
Health conditions.
And goals.
People with certain kidney conditions or other medical issues may need individualized guidance.
The bigger message is:
Don't let your diet gradually become:
Coffee for breakfast.
A snack for lunch.
And something small for dinner...
while expecting to maintain muscle.
Feed your body what it needs.
HABIT #6: PAY ATTENTION TO BODY COMPOSITION
I don't want healthy aging to become an obsession with the scale.
Weight matters in some circumstances.
But body composition matters too.
Someone can lose:
10 pounds...
and lose a significant amount of muscle with it.
That's not necessarily the outcome we want.
Especially after 50.
Instead of asking only:
"How much do I weigh?"
Also consider:
Am I maintaining muscle?
Is my waist circumference increasing?
Am I getting stronger?
Can I move well?
How is my blood pressure?
How is my blood sugar?
How are my cholesterol levels?
How do my clothes fit?
Health is bigger than the scale.
HABIT #7: DRINK ENOUGH WATER
We dedicated an entire article to hydration for a reason.
Water supports:
Temperature regulation.
Circulation.
Digestion.
Kidney function.
Physical performance.
And normal cellular processes.
Your exact fluid needs depend on:
Body size.
Activity.
Climate.
Diet.
Medications.
And medical conditions.
You don't need to carry around a gallon jug simply because someone online told you to.
But don't spend your entire day mildly dehydrated either.
One of the easiest strategies is:
Keep water available.
And drink consistently throughout the day.
HABIT #8: PROTECT YOUR SLEEP
Day 27 was one of the most important articles in this series.
Sleep isn't wasted time.
Your body uses sleep for processes involving:
Brain function.
Memory.
Metabolism.
Cardiovascular regulation.
Immune function.
Hormonal regulation.
And physical recovery.
For most adults, regularly obtaining around seven or more hours of sleep is an important general target, although individual needs vary.
And remember:
If you're spending enough time in bed but still waking exhausted...
don't automatically blame age.
Especially if you:
Snore loudly.
Stop breathing during sleep.
Wake gasping.
Have morning headaches.
Or experience significant daytime sleepiness.
Sleep apnea is common and treatable.
Get evaluated.
HABIT #9: KNOW YOUR BLOOD PRESSURE
High blood pressure can exist without obvious symptoms.
That's why it's often called a:
SILENT CONDITION.
Don't wait until you feel something.
Know your numbers.
Measure correctly.
Sit quietly beforehand.
Use an appropriately sized cuff.
Keep your arm supported.
And if you're monitoring at home, look for patterns rather than panicking over one isolated reading.
Blood pressure is one of the most important modifiable cardiovascular risk factors.
Pay attention to it.
HABIT #10: KNOW YOUR BLOOD SUGAR
We also talked about insulin resistance.
Metabolic changes can begin before someone develops obvious symptoms of diabetes.
Depending on your age, medical history, weight, family history, and other risk factors, your healthcare provider may recommend testing such as:
Fasting glucose.
Hemoglobin A1C.
Or other appropriate testing.
Don't wait until something becomes severe before paying attention.
Information gives you an opportunity to act.
HABIT #11: KNOW YOUR CHOLESTEROL
Cardiovascular disease remains a major health concern as we age.
That means understanding your lipid profile matters.
Depending on your circumstances, your healthcare professional may evaluate:
LDL cholesterol.
HDL cholesterol.
Triglycerides.
Total cholesterol.
Non-HDL cholesterol.
And sometimes other markers.
Don't diagnose your cardiovascular risk from one number.
Risk depends on the bigger picture.
Including:
Age.
Blood pressure.
Smoking.
Diabetes.
Kidney health.
Family history.
And other factors.
Know your numbers.
Then understand what they mean for you.
HABIT #12: STOP SMOKING
If you smoke, quitting is one of the most powerful health decisions you can make.
Smoking increases the risk of:
Heart disease.
Stroke.
Cancer.
Chronic lung disease.
And numerous other health problems.
And quitting can provide health benefits even after decades of smoking.
Don't tell yourself:
"I've been smoking for 30 years, so there's no point stopping now."
There is.
Your body can still benefit.
HABIT #13: BE SMART ABOUT ALCOHOL
Alcohol is another area where people often want a simple answer.
The safest approach from a health-risk perspective is not to start drinking for supposed health benefits.
If you drink alcohol, less is generally better for health than more.
Alcohol can influence:
Sleep.
Blood pressure.
Liver health.
Cancer risk.
Medication safety.
Balance.
And judgment.
And as we age, our bodies may respond differently to alcohol.
Don't use alcohol as:
Sleep medicine.
Stress medicine.
Or emotional medicine.
HABIT #14: MANAGE STRESS
Yesterday we discussed stress in detail.
You can't eliminate stress.
And you shouldn't expect to.
But you can improve how you respond to it.
Walk.
Exercise.
Pray.
Spend time with people you care about.
Set boundaries.
Sleep.
Get outside.
Turn off the phone.
Take breaks.
Address problems that need addressing.
Ask for help when you need it.
And remember:
EVERYTHING DOESN'T DESERVE YOUR ENERGY.
Protecting your peace isn't laziness.
Sometimes it's wisdom.
HABIT #15: STOP SITTING ALL DAY
Day 29 gave us another important distinction.
You can exercise and still spend too much of your day sitting.
So:
Get up.
Walk.
Take stairs.
Stand during phone calls.
Walk after meals.
Do chores.
Move around the house.
Park farther away when appropriate.
Use your body.
Your workout is important.
But movement shouldn't end when you leave the gym.
HABIT #16: PROTECT YOUR BALANCE
Falls become increasingly important as we age.
A fall that would have been an inconvenience at 25 can become life-changing later.
Balance can be trained.
Depending on your ability, exercises might include:
Single-leg balance.
Heel-to-toe walking.
Tai chi.
Strength training.
Functional movement.
And professionally guided balance exercises.
If you have significant balance problems or a history of falls, get appropriate medical or physical-therapy guidance.
Don't wait until after a serious fall to start thinking about balance.
HABIT #17: TAKE CARE OF YOUR BONES
Bone health matters too.
As we age, bone density can decline.
Risk differs according to:
Age.
Sex.
Hormonal changes.
Genetics.
Nutrition.
Physical activity.
Medications.
Smoking.
Alcohol use.
And medical conditions.
Weight-bearing exercise and resistance training can support bone health.
Adequate nutrition—including sufficient protein, calcium, and vitamin D—is also important.
Some adults should undergo bone-density screening based on age and individual risk.
Ask your healthcare provider what's appropriate for you.
HABIT #18: KEEP YOUR BRAIN ACTIVE
Your brain needs stimulation too.
Learn something.
Read.
Write.
Solve problems.
Learn technology.
Play music.
Study a language.
Take a class.
Build something.
Teach somebody.
Challenge yourself.
But don't fall for products promising to prevent dementia because you complete one particular brain game.
Brain health is connected with the bigger health picture:
Exercise.
Blood pressure.
Sleep.
Cardiovascular health.
Hearing.
Social connection.
Nutrition.
And continued mental engagement.
Take care of the whole person.
HABIT #19: STAY CONNECTED TO PEOPLE
Healthy aging isn't only about:
Calories.
Blood pressure.
And workouts.
Relationships matter.
Social isolation and loneliness have been associated with poorer health outcomes.
Stay connected.
Family.
Friends.
Church.
Community.
Neighbors.
Business relationships.
Volunteer groups.
Fitness communities.
People need people.
And after retirement or major life transitions, maintaining those connections may require more intentional effort.
Don't isolate yourself.
HABIT #20: KEEP A SENSE OF PURPOSE
This may be difficult to measure on a blood test.
But I believe it matters tremendously.
Have something you're building.
Someone you're helping.
Something you're learning.
Somewhere you're going.
Something you're excited about.
Retirement shouldn't necessarily mean retiring from:
Purpose.
Contribution.
Growth.
Learning.
Or serving.
Your career may end.
Your purpose doesn't have to.
Ask yourself:
WHAT AM I GETTING UP FOR TOMORROW?
Have an answer.
WHAT ABOUT SUPPLEMENTS?
We've talked about several supplements and wellness ingredients throughout this series.
And I believe supplements can have a place.
The keyword is:
SUPPLEMENT.
They supplement the foundation.
They don't replace it.
A supplement cannot replace:
Sleep.
Exercise.
Strength training.
Nutritious food.
Medical care.
Blood-pressure management.
Smoking cessation.
Or healthy relationships.
Before asking:
"What supplement should I take?"
Ask:
"How are my fundamentals?"
Then evaluate supplements individually based on:
Evidence.
Safety.
Your medical conditions.
Your medications.
Your nutritional needs.
And your goals.
DON'T TRY TO FIX EVERYTHING TOMORROW
You just read 20 habits.
Don't wake up tomorrow trying to perfect all 20.
You'll probably last three days.
Instead, choose:
ONE OR TWO.
Maybe your first goal is:
Walk 20 minutes every day.
Then add:
Strength training twice per week.
Then:
Improve breakfast.
Then:
Go to bed earlier.
Then:
Schedule your physical.
Then keep building.
Healthy aging isn't a 30-day transformation.
It's a lifestyle.
THE 5 HABITS I WOULD PRIORITIZE FIRST
If this entire article feels like too much, start here.
1. MOVE EVERY DAY
Walk and reduce long periods of sitting.
2. STRENGTH TRAIN
Protect your muscle and physical function.
3. EAT MOSTLY NUTRIENT-DENSE FOODS
Build your diet around foods that provide protein, fiber, vitamins, minerals, and healthy fats.
4. PROTECT YOUR SLEEP
Give your body adequate opportunity to recover.
5. KNOW YOUR NUMBERS AND GET PREVENTIVE CARE
Blood pressure.
Blood sugar.
Cholesterol.
Recommended screenings.
Dental care.
Vision.
Hearing.
Vaccinations (if you believe in their benefits)
And appropriate medical follow-up.
Start there.
Then build.
PREVENTION DOESN'T MEAN GUARANTEE
This is important.
You can do everything "right" and still develop illness.
Healthy people can develop cancer.
Fit people can have heart disease.
People with excellent diets can develop diabetes.
Genetics matter.
Environment matters.
Age matters.
And sometimes things happen that we cannot control.
Healthy living isn't a guarantee.
It's:
RISK MANAGEMENT.
We improve the things we can influence.
We monitor what needs monitoring.
We get appropriate medical care.
And we don't waste our lives believing we can control every outcome.
MYTHS VS. FACTS
Myth: It's too late to improve your health after 50.
Fact: Physical activity, smoking cessation, improved nutrition, appropriate weight management, better sleep, and management of cardiovascular and metabolic risk factors can provide meaningful benefits later in life.
Myth: You need an extreme diet to become healthy.
Fact: Sustainable dietary patterns emphasizing nutrient-dense foods are generally more important than chasing extreme short-term diets.
Myth: Walking is enough for everything.
Fact: Walking is excellent, but strength, balance, mobility, and other forms of physical activity also become important as we age.
Myth: Strength training is dangerous after 50.
Fact: Properly designed resistance training can be safe and beneficial for many older adults. Exercise should be adapted to individual ability and medical circumstances.
Myth: Supplements are the key to healthy aging.
Fact: Supplements may have specific uses, but the strongest foundation remains lifestyle, preventive healthcare, and appropriate medical treatment.
Myth: Aging means becoming weak and inactive.
Fact: Some age-related changes are unavoidable, but physical activity and strength training can help preserve function and independence.
COACH MARCUS TAKEAWAYS
Here's what I want you to remember from the entire series.
1. MOVE.
Your body needs regular activity.
2. BUILD MUSCLE.
Strength supports independence.
3. TRAIN YOUR HEART.
Cardiovascular fitness matters.
4. EAT REAL, NUTRIENT-DENSE FOOD MOST OF THE TIME.
Your overall dietary pattern matters more than one "superfood."
5. DRINK WATER.
Hydration is fundamental.
6. SLEEP.
Recovery is part of health.
7. KNOW YOUR NUMBERS.
Blood pressure, blood sugar, cholesterol, and other appropriate health markers provide valuable information.
8. GET PREVENTIVE CARE.
Don't wait for symptoms to become serious.
9. PROTECT YOUR PEACE AND YOUR RELATIONSHIPS.
Mental, emotional, spiritual, and social well-being belong in the healthy-aging conversation.
10. HAVE A PURPOSE.
Keep building.
Keep learning.
Keep contributing.
Keep living.
MY FINAL THOUGHT
Thirty days ago, we started a conversation about getting older.
And I hope you've realized something along the way.
Healthy aging isn't about trying to become 25 again.
I'm not trying to go backward.
I'm trying to move forward well.
I want to take what I've learned...
and make the next chapter better.
That means accepting some realities about aging while refusing to use age as an excuse to stop taking care of myself.
I may not recover exactly like I did when I was younger.
Fine.
I'll recover smarter.
My body may change.
Fine.
I'll train intelligently.
My nutritional needs may change.
I'll adjust.
My priorities may change.
I'll change with them.
But I'm not going to surrender my health simply because another birthday shows up.
And neither should you.
You don't need perfection.
You need consistency.
One walk matters.
One workout matters.
One healthier meal matters.
One good night's sleep matters.
One doctor's appointment matters.
One decision to stop smoking matters.
One phone call to someone you care about matters.
One decision to start again matters.
Then you do it again tomorrow.
And again next week.
And again next month.
That's how habits become a lifestyle.
And that's how a lifestyle can shape the years ahead.
I started this series because I believe the conversation about aging needs to change.
Getting older isn't a disease.
It's a privilege not everyone receives.
So if we've been blessed with more years, let's do something with them.
Let's become stronger.
Let's become wiser.
Let's take better care of ourselves.
Let's help somebody else.
Let's keep learning.
Let's keep building.
Let's keep living.
Thirty articles later, my message is still the same:
DON'T JUST GET OLDER. GET BETTER AT IT.
And maybe now those words mean a little more than they did when we started.
Faith. Health. Wealth. Build All Three.
— Coach Marcus Jones
MEDICAL DISCLAIMER
This article is provided for general educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition and should not replace individualized advice from a qualified healthcare professional. Health, nutrition, exercise, sleep, screening, medication, and supplement needs vary according to age, medical history, medications, physical ability, and individual risk factors. Consult an appropriate healthcare professional before beginning a new exercise program or making significant changes to diet, medications, supplements, or treatment, particularly if you have cardiovascular disease, diabetes, kidney disease, osteoporosis, mobility limitations, or another significant medical condition. Preventive screening recommendations also vary by age, sex, medical history, family history, and individual risk.
SOURCE ANNOTATIONS & FURTHER READING
[Source 1] U.S. Department of Health and Human Services — Physical Activity Guidelines for Americans
Federal guidelines recommend regular aerobic and muscle-strengthening activity for adults and emphasize that moving more and sitting less can provide health benefits.
[Source 2] Centers for Disease Control and Prevention — Physical Activity and Older Adults
CDC guidance describes the importance of aerobic activity, muscle strengthening, and balance activities for older adults and emphasizes adapting activity to individual abilities and health conditions.
[Source 3] National Institute on Aging — What Do We Know About Healthy Aging?
The National Institute on Aging identifies physical activity, nutritious eating, adequate sleep, appropriate healthcare, social engagement, and management of chronic health conditions among important components of healthy aging.
[Source 4] American Heart Association — Life's Essential 8
The American Heart Association's cardiovascular-health framework emphasizes diet, physical activity, nicotine avoidance, sleep, healthy weight, cholesterol, blood sugar, and blood pressure.
[Source 5] Dietary Guidelines for Americans
Federal dietary guidance emphasizes nutrient-dense dietary patterns incorporating vegetables, fruits, grains, protein foods, and dairy or fortified alternatives while limiting added sugars, saturated fat, and sodium.
[Source 6] National Heart, Lung, and Blood Institute — Sleep Health
NHLBI resources explain the importance of sleep for brain function, cardiovascular health, metabolism, immune function, and overall health.
[Source 7] Centers for Disease Control and Prevention — Smoking and Tobacco Use
CDC evidence shows that smoking harms nearly every organ system and that smoking cessation can reduce health risks and provide benefits at any age.
[Source 8] U.S. Preventive Services Task Force — Recommendations
The USPSTF publishes evidence-based recommendations for numerous preventive services and screenings. Appropriate screening depends on individual age, sex, medical history, and risk factors.
[Source 9] National Institute on Aging — Loneliness and Social Isolation
Research reviewed by the National Institute on Aging indicates that social isolation and loneliness are associated with increased risks for several physical and mental health problems in older adults.
[Source 10] World Health Organization — Physical Activity and Sedentary Behaviour
WHO guidance recommends limiting sedentary time and replacing it with physical activity while emphasizing that activity of any intensity can contribute to better health.
THE 30-DAY HEALTHY AGING AFTER 50 SERIES
Over the last 30 days, we've explored four major areas:
WEEK 1 — UNDERSTANDING YOUR BODY AFTER 50
How aging affects your body and why muscle, nutrition, exercise, and everyday habits matter.
WEEK 2 — BUILDING A STRONGER FOUNDATION
Practical strategies for improving fitness, nutrition, body composition, and healthy-aging habits.
WEEK 3 — NUTRITION & WELLNESS
Black Seed Oil, thymoquinone, Nigella sativa research, MCT oil, coconut oil, fulvic and humic acids, and hydration.
WEEK 4 — PREVENTION-ORIENTED HEALTHY LIVING
Heart disease.
Morning heart attacks.
Blood pressure.
Chronic inflammation.
Insulin resistance.
Sleep.
Stress.
Sedentary behavior.
And finally:
Building the habits that bring everything together.
WHAT COMES NEXT?
Day 30 may be the end of this series.
But it shouldn't be the end of the journey.
Go back and revisit the topics that apply most to you.
More importantly:
TURN INFORMATION INTO ACTION.
Knowing that strength training is important doesn't make you stronger.
Knowing that walking is healthy doesn't increase your steps.
Knowing your blood pressure matters doesn't measure it.
Knowing sleep is important doesn't put you in bed.
Information becomes valuable when it changes behavior.
So choose one thing from this series.
Start there.
Build the habit.
Then add another.
Six months from now, you may be surprised by how much can change.
Don't just get older. Get better at it.
Faith. Health. Wealth. Build All Three.
— Coach Marcus Jones