MEDICALLY REVIEWED

5 Important Tips for How Seniors Should Approach Healthy Ageing

Vietnam senior elderly hat.

As we age, it’s important to take care of our health to maintain our quality of life.

Healthy ageing can help us live longer, more fulfilling lives, and prevent chronic diseases. Here are five important tips for how seniors should approach healthy ageing.

 

Stay physically active

Physical activity is an essential component of healthy ageing. Regular exercise can help maintain muscle strength, improve balance, and reduce the risk of chronic diseases such as heart disease and diabetes. Seniors should aim to engage in at least 150 minutes of moderate-intensity aerobic exercise per week, as well as strength training exercises to maintain muscle mass and bone density.

 

Maintain a healthy diet

A healthy diet is also important for healthy ageing. Seniors should aim to consume a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. It’s also important to limit the intake of processed and sugary foods, as well as saturated and trans fats. Proper nutrition can help prevent chronic diseases and improve overall health and well-being.

 

Get enough sleep

Sleep is essential for overall health and well-being, and many seniors may struggle with sleep disturbances. It’s important to aim for 7-9 hours of sleep per night and establish a regular sleep routine to improve sleep quality. Seniors should also avoid stimulants such as caffeine and limit screen time before bedtime to improve sleep hygiene.

 

Maintain social connections

Social connections are important for healthy ageing, as they can help prevent social isolation and improve mental health. Seniors should aim to maintain social connections with friends and family members, as well as engage in community activities and volunteer work to stay connected with others.

 

Manage stress

Stress can contribute to many chronic health conditions and impact overall health and well-being. Seniors should aim to manage stress through relaxation techniques such as meditation, deep breathing, or yoga. Engaging in hobbies and enjoyable activities can also help reduce stress and improve the overall quality of life.

 

“At every age, prevention is better than cure. Several studies have found that prevention programs ― both clinical (for example, hearing technology) and nonclinical (for example, housing, social connections, and fitness) ― can improve the quality of life for older adults, and thus reduce the need for medical care. Not all efforts have to do with using the medicine: Mental, social and spiritual health are just as critical to the goal of healthy, happy, ageing. For example, addressing inactivity and social isolation may help prevent cognitive decline.” said Martin Dewhurst, senior partner at McKinsey & Company’s London office and a McKinsey Health Institute co-leader.

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