Healthy ageing: staying well as you get older

Keep moving: activity and strength

Staying physically active is one of the most powerful things you can do to age well. Regular movement helps your heart, keeps your weight healthy, lifts your mood, and protects against many conditions. As we get older, muscles and balance naturally decline, which raises the risk of falls, so it is not just about walking. Aim to combine activities that get you a bit out of breath, like brisk walking, cycling or swimming, with exercises that build strength and balance, such as carrying shopping, gardening, dancing, or specific balance exercises. Building strength helps you keep doing everyday tasks and stay independent. Any movement counts, and it is never too late to start; even small increases in activity bring real benefits at any age.

Eat well and stay hydrated

A balanced diet supports your energy, bones, muscles and overall health as you age. Aim for plenty of fruit and vegetables, wholegrains, and some protein at each meal — such as fish, eggs, beans, pulses, lean meat or dairy — which helps keep muscles strong. Calcium and vitamin D support bones, and in the UK a vitamin D supplement is often advised, especially in the darker autumn and winter months. Appetite can fall with age, so if you are eating less, focus on nourishing foods rather than skipping meals. Drink enough fluids, as the sense of thirst can fade with age and it is easy to become dehydrated. Cutting down on salt, sugar and heavily processed foods helps protect your heart and general health.

Look after your mind and connections

Mental wellbeing is just as important as physical health. Staying socially connected — through family, friends, neighbours, groups, volunteering or hobbies — protects against loneliness, which can affect both mood and physical health. Keeping your mind active with reading, puzzles, learning new things or conversation helps you stay sharp. Good sleep matters too; if sleep changes, keeping a regular routine and staying active during the day can help. Feeling low, anxious or persistently sad is not simply a normal part of ageing, and help is available, so speak to your GP if your mood is a problem. Managing stress, keeping a sense of purpose and staying involved in life all support a healthier, happier older age.

Stay on top of health checks

Regular health checks help catch problems early, when they are easier to treat. In the UK, adults aged 40 to 74 are offered an NHS Health Check to review the risk of heart disease, stroke, diabetes and more. Older adults are offered vaccinations such as the flu jab each year, and others like the shingles and pneumococcal vaccines at certain ages, which help prevent serious illness. Have your eyes and hearing checked regularly, as changes are common and easily helped, and keep up with dental visits. Take part in NHS screening programmes you are invited to. Keep a list of your medicines and have them reviewed, as needs change over time. Report new or worrying symptoms rather than assuming they are just age.

Prevent falls and stay independent

Falls become more common with age and can seriously affect confidence and independence, but many are preventable. Strength and balance exercises are the single most effective way to reduce falls, so they are well worth building into your week. Around the home, remove trip hazards like loose rugs and clutter, keep rooms well lit, and use handrails on stairs. Wear well-fitting, supportive footwear. Have your eyesight checked and keep glasses up to date. Some medicines can cause dizziness, so ask for a review if you feel unsteady. Getting up slowly from sitting or lying can prevent light-headedness. If you do have a fall, or feel your balance is getting worse, tell your GP, as support and assessment can help keep you safely on your feet.