Ageing well – 10 essential tips
Discover 10 top tips for healthy ageing, from exercise and regular health check-ups to social interactions and mental stimulation. Learn how to age gracefully and maintain your overall health and well-being.
We will now describe 10 top tips for healthy ageing.
1. Stay physically active
Have regular exercise. Engage in at least 180 minutes of moderate aerobic activity per week – like walking, swimming, cycling or gardening. One hour of such activity 3x a week is a good way of doing it. Include strength training exercises to maintain muscle mass and bone density.
All of this helps maintain strength, balance, and flexibility, reducing the risk of chronic diseases and falls.
2. Have regular NHS screening and vaccinations
Keep up with regular health check-ups, screening, and vaccinations.
Screening for women
- Cervical cancer. Cervical screening starts from the age of 25 years through to the age of 64. The test is very quick and usually painless. If you are not called up, contact your GP surgery
- Breast cancer. Any female registered with a GP, will be invited for a mammogram every 3 years between the ages of 50 and 71 years. Again, the test is very quick, and testing centres are usually in easily accessible places like your local supermarket carpark. Chase them by contacting your local hospital’s breast unit, if you are not called up for one. They are not organised through your GP.
Screening for men
- AAA (abdominal aortic aneurysm). An AAA is a widening of the main blood vessel in the abdomen, the aorta. You should be invited for a screening from the age of 64, or soon after your 65th birthday. Again, chase it, if nothing happens.
Screening for men and women
- Bowel cancer. Do a home screening test. This test is for everyone aged 60 or over (and 56 year olds). You will be sent a home test kit, called a faecal immunochemical test (FIT). You then need to collect a small sample of poo and send it to a lab. The sample is checked for tiny amounts of blood (which can be a sign of growths in the bowel called polyps, or bowel cancer). If the test finds anything unusual, you might be asked to have further tests to confirm or rule out cancer, e.g. a colonoscopy or CT. It is easy not to do this test as its a ‘bit yucky’. Again, be active and do it – and engage with the available system
- NHS Health Check. You should automatically be invited for an NHS Health Check if you’re aged 40-74 years and you have not had a stroke, or do not already have a pre-existing health condition. If not, contact your GP surgery. Some pharmacies do these checks as well
- Lung cancer. Targeted Lung Health Check (TLHC) programme – this is a trial at present in some parts of England. People aged 55-75 who have ever smoked will be invited to a free lung check. Following the lung health check those assessed as high risk will be offered a scan. If you think you might be at risk, why not discuss it with your GP and see if you can have one?
Also. Have regular health screening for blood pressure, CKD, diabetes, cholesterol, and other conditions. These can also help you stay on top of your health. And early detection of health issues can lead to better management and outcomes.
Vaccinations
Have them for shingles, pneumococcal pneumonia, flu and COVID-19. There is more information here.
3. Stay socially connected
Social interactions – maintain relationships with family, friends, and community groups. Social interaction is important for emotional well-being and can prevent feelings of loneliness and isolation.
Social connections are vital for mental health.
4. Keep your mind active and maintain a positive outlook
Mental stimulation – engage in activities that challenge your brain, such as reading, writing, puzzles, or learning a new skill. Socialising and staying connected with others also supports cognitive health. Consider short stories if you don’t think you can handle a long novel.
Mental and emotional well-being is also important. Cultivate gratitude and stay optimistic. A positive mindset can enhance your quality of life and contribute to healthy ageing. Try not to moan too much and keep saying ‘things were better in the old days’ (even if they were!)
Stay in touch with the youth and their culture.
5. Watch what you eat and drink
Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean protein. Stay hydrated.
6. Look after your teeth
Brush and floss daily to prevent gum disease, which can be linked to other health issues like heart disease and diabetes. See your dentist at least every 6 months for a check-up.
7. Take care of your feet
Proper foot care can prevent pain and mobility issues. Wear comfortable shoes and check your feet regularly.
8. Prioritise sleep
Have quality sleep – aim for 6+ hours of sleep each night. Good sleep helps with memory, mood, and overall health. Create a comfortable sleep environment and maintain a consistent sleep schedule. No screens in the bedroom.
9. Give up smoking
If you smoke, quitting can significantly improve your health and reduce the risk of many diseases. It’s not too late to stop.
10. Consider assistive technologies
If you need hearing assistance, you can get your hearing checked and look into assistive technologies. Do you need an eye check and new glasses? Prescriptions change as you get older.
Oh yes
- These tips can help you live a healthier, happier life as you age
- Older people can still have sex. It’s fine and good for you
- The odd beer or glass of wine is not bad for you. It’s OK to have some alcohol .. especially with friends.
Summary
We have described how to age well, with 10 essential tips. We hope it has been helpful.
Other resources
10 ageing facts
Practical guide to healthy ageing (NHS England)
5 top tips to stay young (Just One Thing, Michael Mosley on BBC)
