Introduction

Ageing is a fact of life, and with it can come significant physical and mental changes, some of which are challenging to cope with. However, loss of mobility and developing medical conditions aren’t inevitable. 

Maintaining good health and enjoying a good quality of life into your senior years is possible. While certain things like genetic factors or unexpected events like accidents are outside one’s control, everyone can take charge of their lifestyle and make smarter, health-enhancing decisions. 

Explore these seven strategies to find out how you could optimise your chances of maintaining good health to live as independently as possible and enjoy your best life as a senior.

1. Stay active

Staying active is a fundamental pillar of aging healthily. It helps you live longer and better, with less pain and disability. It’s associated with healthy weight and muscle maintenance as well as a reduced risk of chronic conditions and improved brain health. 

You could enjoy better balance, improved stamina, and a lower risk of falls if you stay active. In addition, exercise can reduce stress, enhance sleep quality, and improve your mood. 

Avoid sitting all day. Throughout the day, set a timer on your phone to remind yourself to get up and move around every hour or so. Find activities you like doing, whether it’s taking a group class, going for hikes, or swimming. 

According to experts, you should aim for at least 150 minutes a week of walking and other types of moderate-intensity activity that boosts endurance, which is one of the four types of physical activity to incorporate. Add exercises that address muscle strengthening, stretching and flexibility, and balance, which are the remaining three types of activity. Housework, walking the dog, taking the stairs, gardening, and even carrying groceries can help you tick these different boxes. 

2. Eat well

Make smart, health-supporting choices when it comes to food. Eating well can protect your physical health and support brain function. As a general rule, include plenty of vegetables, fruit, whole grains, lean proteins, and low-fat dairy products. The Mediterranean-style diet can be an ideal eating plan to follow, with an emphasis on nuts, seeds, legumes, and fatty fish. 

Along with eating a healthful diet, stay hydrated with water and avoid too much salt, sugar, and processed ingredients. If you have any doubts about making dietary improvements, speak to your doctor for specific advice. 

3. Quality sleep

Quality sleep supports good physical and brain health along with better mood and cognitive functioning. Good quality sleep is associated with a lower risk of dementia. Generally speaking, seniors need around seven to nine hours of sleep like other adults. As much as possible, keep to a regular schedule, and don’t nap later in the day. Keep devices and screens out of the bedroom, and read or meditate before bedtime to help you fall asleep.

4. Cultivate mental and emotional health

According to research, the vast majority of seniors believe good mental health, as well as physical health, is important for a good quality of life in retirement. Your mental health underpins your physical health, while your physical health can also boost your mental health. The following strategies could support better mental and emotional health:

• Stay socially engaged - Avoid social isolation by staying connected with loved ones and family. Make an effort to maintain and build your social network by joining clubs, activities, and events in your local community. Meet new people and be genuinely interested in maintaining friendships.

• Hobbies and learning - Explore different hobbies and find new topics or skills you’re interested in mastering. Whether it’s a new language, musical instrument, arts and crafts, painting, or woodwork, discover something new to keep your mind active and to stay inspired by life. 

• Positive emotional states - As you get older and encounter changes, it’s important to stay optimistic, positive, and resilient. Watch out for loneliness, stress, depression, and anxiety. Learn ways to manage these states. Call a loved one or friend, try meditation, deep breathing exercises, journaling, or go for a walk. 

5. Exercise your brain

Hobbies can support a healthy emotional state, but they’re also great for exercising your brain. Look for ways to keep your brain active and engaged. This can be anything from reading and playing a game with the grandkids to singing in the local choir or volunteering to teach English. Make a point of trying something new regularly. For example, test a new recipe, master a new instrument, or learn new computer skills.

6. Eliminate the two big negatives

Smoking and excessive alcohol consumption can harm your health, presenting a major hurdle in aging healthily. If you smoke, start taking steps towards quitting. No matter how long you’ve smoked, research shows you can improve your health starting today by cutting back and quitting. Get support to help you quit if you need it.

Limit alcohol consumption, considering that excessive drinking is linked to a whole range of health issues. For most healthy older adults, one to two drinks a day should be the limit.

7. Get regular checkups

Don’t skip your optometry, dental, and medical appointments. Healthcare providers have a better chance of detecting any issues early if you get regular checkups. They can suggest interventions that help prevent issues from arising, whether that’s high blood pressure or cholesterol. Dental health, in particular, can reduce the risk of gum disease, which is linked to heart disease and stroke. 

In addition, share your family history with your family doctor who’ll then be better informed to monitor you for any hereditary conditions. 

Conclusion

Healthy ageing is worth the effort. It supports better quality of life and it lets you live independently for as long as possible. Even making small changes can lead to substantial results. To age healthfully, don’t overlook the fundamental roles of getting enough physical activity and eating a nutritious diet. Quality sleep, mental and emotional well-being, and stimulating your brain are also vital. 

If you smoke or consume excessive amounts of alcohol, it’s a good time to consider quitting and cutting back. Last but not least, have regular dental and medical checkups. These simple strategies can help you stay healthier, happier, and stronger well into your old age and empower you to make the most of your golden years.