Tips and advice
Live your best life
Ageing gracefully isn’t about trying to look 20-something again, it’s about living your best life and having the mental and physical health to enjoy it. Here are some tips on how to defy your age and a be the best version of you!
Exercise and stay physically active
Regular exercise and leading a physically active lifestyle lowers your risk of chronic diseases such as heart disease, type 2 diabetes, obesity, depression and some cancers.1 It also allows you to stay mobile and independent as you age, supports good mental health, improves sleep and lowers stress levels.1
Check out our tips on how to add simple exercise into your daily routine.
Mind your diet
A healthy, balanced diet is the way to go when it comes to ageing well.
Enjoy a wide variety of nutritious foods from these five food groups every day:2
- Plenty of vegetables, including different types and colours, and legumes/beans
- Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
- Lean meats and poultry, fish, eggs, tofu, nuts and seeds
- Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat
In addition, drink plenty of water, stay away from processed foods, refined sugars and unhealthy fats, and limit your alcohol intake.
If you find it difficult to meet your daily nutritional requirements, consider adding a Complete, Balanced Nutritional Supplement to your diet, such as Ensure®. Speak to your healthcare professional before starting Ensure®.
Take care of your mental health
Being happy and reducing stress levels goes a long way to help you live and age well.
Support good mental health by:
- Spending time with friends and loved ones – Having a strong social network and fostering meaningful relationships improves mental and physical wellbeing and contributes to longevity.3 Furry loved ones are included too! Having a pet has been linked to reduced loneliness, less anxiety and improved moods.3,4
- Reprogramming your vision of old age – Ageing is inevitable and learning to embrace it can make a big difference to your quality of life and even improve longevity.5
- Doing things you enjoy – Happiness improves when we do things we love. Pursue a new interest, spend time in nature, travel, volunteer – whatever brings you joy.
Get enough sleep
Sleep is considered one of the three basic pillars of health together with diet and exercise.6
Getting quality sleep each night is essential for maintaining good mental function, physical health, vitality and emotional stability.7 It is also an important factor in weight management.6
Aim for 7 to 9 hours of sleep each night.
1. Centres for Disease Control and Prevention. Benefits of Physical Activity. Available at: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
2. Australian Government Department of Health. Australian Dietary Guidelines, 2013. Available at: https://www.health.gov.au/sites/default/files/australian-dietary-guidelines.pdf
3. Head to Health. Connectedness. Available at: https://www.headtohealth.gov.au/meaningful-life/connectedness/connectedness
4. Human Animal Bond Research Institute. Social Isolation and Loneliness. Available at: https://habri.org/research/mental-health/social-isolation/
5. Moser C et al. J Gerontol B Psychol Sci Soc Sci. 2011;66(6):675-80.
6. Schechter A et al. Am J Lifestyle Med. 2014;8(6):371–374.
7. Everyday Health. How Much Sleep Do You Really Need Each Night? Available at: https://www.everydayhealth.com/sleep/101/how-much-sleep-do-you-need.aspx
8. Lavretsky H & Newhouse PA. Am J Geriatr Psychiatry. 2012;20(9):729–733.