Six tips to keep your body healthy as you age
Ageing is a natural process. Many factors can influence our health and help us stay healthy for longer. Research shows that even small changes can boost your health as we get older.
Here, I share some healthy ageing tips and advice for maintaining your quality of life.
1. Stay physically active
Regular exercise and staying active is one of the most effective ways to preserve health, especially as you age. It helps to maintain healthy bones and muscles, which start to decline around middle-age. Studies have shown that exercise can also help to boost your mental wellbeing, and lower your risk of:
It’s recommended that you should aim to do:
- 150 minutes (two and a half hours) of moderate-intensity aerobic activity every week. Your breathing and heart rate should be faster, but you should still be able to talk
- exercises that strengthen your muscles, and improve your flexibility, and least twice a week. This can include activities like Pilates, swimming, gardening and carrying shopping
If you don’t exercise regularly at the moment, start with some gentle exercise like walking, and build up your fitness levels gradually.
2. Practice balancing
So we know that physical activity, in any form, is good for our general health. But, did you know that doing activities that improve your balance are just as important for your health?
As we get older, our ability to balance declines, and may impact how long we live. Poor balance can also increase the risk of injury from falls.
The good news is that doing regular exercises to improve balance, especially in later life, can boost your overall physical health. Examples of balancing exercises include:
- standing on one leg for up to 10 seconds
- practicing standing on your toes, with your heels raised off the floor
You might need to use a chair or wall for support, to begin with, until your balance gets better.
3. Maintain a healthy and balanced diet
Some of our body’s nutritional needs may change as we get older. And we may need to adjust our diet to make sure our body is getting the nutrients it needs to function well. Sticking to a healthy and balanced diet is key to ageing well. It can also lower the risk of many diseases, such as heart disease and certain types of cancer.
A healthy and well-balanced diet should include lots of vegetables, fresh fruits, wholegrains, healthy fats and lean proteins.
As we get older, we also lose muscle mass and gain body fat. To keep to a healthy weight, it’s also important to watch your portion sizes and use up the calories that we take in from food and drink.
Thinking about what you eat and drink, and the amount you consume, can help you to make healthier choices. This could include things like not smoking and cutting down on alcohol, for short-term and long-term health benefits.
4. Get quality sleep
Sleep is a time for your body to repair and rest. Getting good quality sleep is important for your mental and physical wellbeing too.
But you might be one of many people who struggle with sleep as you age. This might be due to changes in lifestyle factors or sleeping patterns. If you sleep poorly, it can affect your mental health and ability to function and enjoy life. It also increases your risk of injuries and accidents. Here are a few tips to help create the best conditions for you to get good sleep.
- Establish a regular sleep routine. Aim to go to bed and wake up at the same time each day.
- Create a sleep -friendly environment that’s calm, dark and comfortable.
- Avoid caffeine, nicotine and alcohol near bedtime.
- Avoid having mobile phones, TV and computer screens in the bedroom.
- Staying physically active can help you to fall asleep more quickly, and sleep more deeply too.
5. Keep your brain healthy and active
As we get older, our cognitive health, such as our memory and thinking skills, can get a little worse. It may take us a little longer to process or remember information. These changes are a natural part of ageing.
The good news is that mental challenges and activities that make you think, can help keep your brain active and healthy. Keeping your brain stimulated may also help to slow down cognitive decline. This can include things like:
- learning a new language or skill
- singing or playing an instrument
- doing a crossword or puzzles
- reading
- staying socially active
Staying active and eating a balanced diet, may also help to reduce the factors that can contribute to conditions, such as dementia.
6. Have regular health checks
If you’re aged over 50, you should have a regular health check at least once a year, depending on your health. This will help your doctor to find out how healthy you are, by checking for example if your blood pressure is healthy for your age, and your general wellbeing.
Your doctor can also help you to decide if you need to make any changes to improve your health, particularly if you’re at risk of certain conditions, such as diabetes and heart disease.
Health checks are also a chance for you to discuss any concerns that you have about your health with your GP or health specialist. Each of us is unique, and that includes our health. It is important to consider which health checks you personally may need as you get older.
Are you interested in learning more about your health? Discover more about our range of health assessments.
-
Sources Sources
- UK Chief Medical Officers' report. Older adults physical activity. Department of Health and Social Care. gov.uk, published September 2019
- Muscle and bone strengthening and balance activities for general health benefits in adults and older adults. Summary of a rapid evidence review for the UK Chief Medical Officers’ update of the physical activity guidelines. Public Health England. gov.uk, published July 2018
- Risk reduction of cognitive decline and dementia - summary. World Health Organisation. who.int, published January 2019
- Physical activity guidelines: UK Chief Medical Officers' report. Department of Health and Social Care. gov.uk, published September 2019
- Back pain. NICE Clinical Knowledge Summaries. cks.nice.org.uk, last revised November 2022 Osteoporosis- Prevention. BMJ Best Practice. bestpractice.bmj.com, last updated November 2023
- Araujo CG, de Souza E Silva CG, Laukkanen JA, et al. Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. Br J Sports Med 2022;56(17): 975-980. doi: 10.1136/bjsports-2021-105360
- Howe TE, Rochester L, Neil F, et al. Exercise for improving balance in older people. Cochrane Database Syst Rev 2011;(11): CD004963. doi: 10.1002/14651858.CD004963.pub3
- Tiedemann A, Sherrington C, Close JC, et al. Exercise and Sports Science Australia position statement on exercise and falls prevention in older people. J Sci Med Sport 2011;14(6): 489-95. doi: 10.1016/j.jsams.2011.04.001
- Campbell AJ, Robertson MC, Gardner MM, et al. Randomised controlled trial of a general practice programme of home based exercise to prevent falls in elderly women. BMJ 1997;315(7115): 1065-9. doi: 10.1136/bmj.315.7115.1065
- Nutrition for older people. British Nutrition Foundation. www.nutrition.org.uk, accessed September 2024
- Micronutrients. World Health Organization. who.int, accessed November 2022
- Healthy Diet. World Health Organization. wWho.int, accessed September 2024
- The Eatwell Guide. Public Health England. gGov.uk, published September 2018
- Healthy Eating: Food Fact Sheet. British Dietetic Association. bda.uk.com, published August 2020
- Gill LE, Bartels SJ, Batsis JA. Weight management in older adults. Curr Obes Rep 2015;4(3): 379-88. doi: 10.1007/s13679-015-0161-z
- Macronutrients and energy balance. Oxford handbook of nutrition and dietetics. Oxford Academic, published April 2020
- Portion sizes. British Dietetic Association. www.bda.uk.com, published April 2021
- Smoking: harm reduction, Public health guideline [PH45]. NICE (The National Institute for Health and Care Excellence). www.nice.org.uk, last updated 26 July 2013
- The benefits of drinking less. Drinkaware. drinkaware.co.uk,, accessed September 2024
- Waking up to the health benefits of sleep. Royal Society for Public Health Vision, Voice and Practice. University of Oxford. , www.rsph.org.uk, accessed September 2024
- Sleep Matters: The Impact of Sleep on Health and Wellbeing. Mental Health Foundation. mentalhealth.org.uk, accessed September 2024
- Sleep and mental health. Mental Health UK. Mentalhealth-uk.org, accessed September 2024
- Sleep and brain health. Age UK. www.ageuk.org.uk, last updated September 2022
- How to get a good night’s sleep. Age UK. aAgeuk.org.uk, last updated 20 April 2021
- Sleeping well. Royal College of Psychiatrists. www.rcpsych.ac.uk, published September 2015
- Assessment of memory deficit - Summary. BMJ Best Practice, updated June 2023
- Psychiatry. Oxford Handbook of Geriatric Medicine (online, 3rd ed). Oxford Medicine Online, published 2018
- Park D et al. The Impact of Sustained Engagement on Cognitive Function in Older Adults: The Synapse Project. Psychol Sci. 2014 Jan; 25(1): 103–112. Published online 2013 Nov 8. doi: 10.1177/0956797613499592
- Reducing your risk of dementia. Alzheimer’s Research UK. alzheimersresearchuk.org, last updated September 2021
About our health information
At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing.
Our information has been awarded the PIF TICK for trustworthy health information. It also follows the principles of the The Information Standard.
Did you find our advice helpful?
We’d love to hear what you think. Our short survey takes just a few minutes to complete and helps us to keep improving our healthy lifestyle articles.
Legal disclaimer
This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.
Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.
The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.
