Why is it important that we age well?
The UK has an ageing population; official sources estimate that nearly 25% of the UK population will be over 65 by 2033. Healthy ageing benefits the UK by reducing the pressure on health and social care services in various ways. Healthy older adults will likely need less care and medical treatment.
There's more than one way to define healthy ageing. We might view it as the absence of physical health problems, but it can also relate to our mental health and how happy we feel. A Government study asked older people what they classed as healthy ageing, and they described feeling content, being able to pursue their interests, and feeling connected to their local community. The study found that older adults reported higher levels of well-being, even where they experienced physical health issues.
Positive well-being can help us live longer. High levels of well-being were linked to lower mortality rates in people over 75, even when adjusted for other risk factors.
10 expert tips for healthy ageing
Your idea of healthy ageing depends on your circumstances and approach to life. Many older adults will still be working, while others are already retired. You may have health issues or live a healthy life well into your 70s and 80s.
Our tips for healthy ageing help you imagine what good health might look like for you in later life. We also explain the health benefits of a healthy lifestyle so you can make changes if needed.
1. Engage in physical activity
Physical activity is vital for healthy ageing, and you can tailor your exercise to your needs and preferences. Staying active as we age helps us stay healthy and reduces our risk of chronic diseases such as diabetes and cardiovascular disease. Regular exercise gives us more energy and can help prevent cognitive decline and reduce our risk of dementia.
A varied program brings different health benefits. Aerobic activity is good for your heart health and can help to prevent respiratory disease. Walking and cycling are great exercises, but if you experience joint pain, try swimming, as the water helps to cushion your joints.
Strength training and exercises that improve balance and flexibility help you maintain muscle mass, which can decline as you age. Ageing can mean an increased risk of falls, but activities such as yoga and Pilates can help to prevent this. Choosing activities you enjoy means you're more likely to stick to them.
How much exercise do we need?
NHS guidelines recommend that adults between 19 and 64 aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity and two strength training sessions each week.
Moderate activities include walking, swimming, cycling, or dancing. Anything that gets you a bit out of breath but still allows you to talk counts. Vigorous activities include things like running or an aerobics class that gets you more out of breath, so you can't say more than a few words at a time. Some activities can be moderate or vigorous. For example, walking on a flat pavement could be moderate, while hiking up a steep hill might be more intense.
Over 65s who are already active can aim for similar activity levels, but it's best to build up slowly if you haven't exercised in a while. Lighter activities such as gentle walking are a great start or try seated exercises.
2. Eat a healthy diet
Eating well can help us live longer, prevent chronic health issues such as heart disease and support good cognitive health. The NHS Eatwell Guide provides helpful dietary guidelines, but our needs can change as we age.
Some older adults find their appetite decreasing, so nutrient-rich meals become more critical. Our metabolism slows as we age, so reducing portion sizes is a good idea to avoid age-related weight gain. Eating plenty of fruit and vegetables, protein, whole grains, and healthy fats helps us stay healthy. Including oily fish can reduce the risk of heart disease and may help with arthritis symptoms. Calcium-rich foods such as milk and cheese help prevent bone density loss, a significant risk factor for post-menopausal women.
Older adults are at greater risk of dehydration, so drinking six to eight glasses of water per day can help.
Supplements shouldn't replace a balanced diet, but they can help in some circumstances, particularly if you're vegetarian or vegan or have any dietary restrictions due to allergies.
3. Look after your mental health
Older adults can be more lonely, particularly after retirement, and this can negatively impact our mental health. Socialising with others can help us feel less socially isolated, but there are other steps we can take to improve our mental health. These steps bring health benefits, including supporting healthy brain function and good cognitive health.
A positive outlook on life lets us focus on the good things and navigate life's ups and downs with greater resilience. Keep your mind active by learning a new skill or engaging in enjoyable activities such as puzzles, reading or playing board games. Some of these can help us forge new social connections. Stress can affect us at any point in life, so learning to manage stress is vital. Exercise can help, or try learning to meditate or practice mindfulness.
If you experience depression, anxiety, or any other mental health issue, go and see your doctor for advice. You may also be able to refer yourself for NHS talking therapies.
4. Get regular check-ups
Regular check-ups support healthy ageing by making you aware of any health risks you face so you can make positive changes. If you have a chronic illness, your GP or consultant will monitor and treat you as needed.
However, seeing your doctor regularly for other checks and tests can help identify potential health issues. Adults aged between 40 and 74 can have a free NHS health check, which assesses your risk of heart disease, stroke, diabetes and kidney disease. If you're over 65, your doctor will also tell you about dementia symptoms. The appointment includes a height, weight, blood pressure, cholesterol and blood sugar check
Depending on your age, your GP may also invite you for the following screening tests:
- Cervical screening - for women aged 25-65
- Breast screening - checks for the early signs of breast cancer in women aged 50-70
- Bowel cancer screening - for anyone aged 50-74
- Abdominal aortic aneurysm (AAA) screening - for men aged 65. You can also refer yourself if you're over 65 and have yet to have a test.
Keeping up to date with these checks can help prevent potential health issues and help you take responsibility for your own health.
5. Sleep well
Good sleep benefits our physical and mental health in various ways. It can help us maintain a healthy weight and improve our heart health. It can also help lower stress levels, help us learn, and improve our concentration.
Getting enough sleep can be challenging as we age, but we should aim to get between seven and eight hours each night. Creating a sleep routine can help. This includes going to bed and getting up at the same time every day. Create a bedtime routine that includes relaxing activities such as having a bath or reading a book, and make your bedroom a quiet, calming environment. Exercising, eating a large meal, drinking alcohol or caffeinated drinks or watching TV late at night can disrupt our sleep patterns, so avoid these whenever possible. If you wake up in the middle of the night and struggle to go back to sleep, get up and do something calming, like reading. Activities that don't require physical exertion or intense concentration work best. Avoid turning on the TV or using a screen, as the light can wake you up more.
Sleep problems can indicate an underlying medical condition, as can excessive tiredness during the day. If you experience either of these, see your doctor for a check-up. Some medications can also disrupt sleep, so check the label or speak to your doctor to see if this applies.
6. Take care of your skin
Your skin can be one of the first places to show signs of premature ageing. Regular moisturising keeps your skin supple and can prevent wrinkles. However, looking after your skin is important for reasons other than vanity. On average, there are around 17,500 new skin cancer cases and 2,300 deaths in the UK each year. The good news is that 86% of cases are preventable with some simple steps.
NHS guidance recommends spending time in the shade, covering up with clothing, protecting your eyes with sunglasses, and applying factor-30 sunscreen or higher throughout the day and after swimming.
If you have pale skin, freckles, or moles, you should take extra care in the sun to prevent sunburn. Watch for any changes in your skin or moles, as these can be a sign of skin cancer, which is more easily treatable the earlier it's found.
Time in the sun can lift your mood, lower blood pressure and provide valuable vitamin D for stronger bones, so don't avoid the sun altogether.
7. Engage with your community
More of us are working longer, which can give us a sense of purpose and community as we age. However, older adults can face social isolation. Research shows that people who maintain connections with loved ones and their local community experience better brain health and reduced loneliness.
We've mentioned the cognitive benefits of engaging in hobbies and interests, but pursuing these with others can help prevent loneliness. You can explore new social activities or consider volunteering to help others. Age UK runs various paid groups and activities for older people. You can learn about volunteering opportunities from volunteer organisations or by asking at your local library.
Participating in new activities can be great for your health and allow others in your community to benefit from your skills and experience.
8. Give up smoking
Smoking causes more early deaths and preventable health issues in the UK than any other cause. While smoking rates have reduced over the past 20 years, there are still high levels in deprived areas and among younger people in manual jobs. Smoking during pregnancy and exposure to second-hand smoke is also raising rates of asthma and other health issues in young children.
If you can quit smoking, you'll reduce your risk of respiratory diseases such as asthma and chronic obstructive pulmonary disease (COPD), heart disease, stroke and some cancers. Your food will taste better, and you can get out and enjoy a walk in the fresh air without getting out of breath. You'll also set an excellent example for your grandchildren if you have them.
You can find help to give up smoking here or see your GP.
9. Think about how much you drink
An alcoholic drink with a meal or at the end of the day can be a pleasant treat, but it can also cause health issues if we drink too much.
NHS guidelines recommend drinking 14 units or less a week and including some alcohol-free days. Excessive alcohol consumption can cause cardiovascular issues and liver disease and increase the risk of developing type 2 diabetes and some cancers.
If you want to reduce the amount you drink, start gradually by introducing some alcohol-free days and finding some non-alcoholic alternatives to your favourite tipple. The NHS's Better Health website has more tips to help.
10. Invest in health insurance
Investing in health insurance lets you access private healthcare and can also provide valuable support to help you improve your lifestyle. Many policies include health checks and ongoing guidance to help you set and achieve your health goals. Many insurers offer reward programs that can give you access to discounted gym memberships, fitness trackers, programs to help you quit smoking, and meditation and mindfulness apps.
You can also seek health advice from a virtual GP service and telephone helplines. Most insurers also provide resources such as health assessment tools and articles so you can learn about such issues as healthy eating, exercise and health conditions.
Getting professional advice
We hope this guide has given you some helpful advice so you can age well. MyTribe guides provide general guidance on healthy living and healthcare topics. However, they're no substitute for professional advice. If you'd like to discover more about how health insurance can support you as you age, contact us for a comparison quote. We'll connect you with a regulated broker for tailored advice.
