Five tips for healthy ageing

AS you get older, it's important to place more emphasis on maintaining your health and well-being. Along with sticking to a healthy diet, regular exercise can also be key to reducing the risk of mental illness, limiting the development of dementia and delaying disease.

AS you get older, it's important to place more emphasis on maintaining your health and well-being. Along with sticking to a healthy diet, regular exercise can also be key to reducing the risk of mental illness, limiting the development of dementia and delaying disease.

Australia’s population is ageing. According to the Australian Institute of Health and Welfare (AIHW), about 15 per cent of the population, or roughly 3.8 million people, is currently aged 65 years or over. We’re living longer than ever before. These days, Australian men can expect to live until about the age of 85, and women until about the age of 87. It’s really important that our senior citizens age as healthily as possible.

Helen Weston is the Managing Director of Mobile Rehab who provide allied health services such as physiotherapy to senior Australians living at Aveo communities. Helen has worked in a variety of allied health roles in the United Kingdom and the United States before settling in Australia and developing a passion for in-home services to improve the quality of life for older adults.

She says there are five pillars to healthy ageing: maintaining a healthy diet, exercising regularly, socialising, keeping mentally active and having the support of loved ones.

Key to maintaining a healthy diet

As we age, our metabolism slows down and our appetites decrease. As such, our daily nutritional needs change from what we would have consumed as teenagers or working adults.

“Generally speaking, the number of calories we require in our latter years decrease, usually due to the reduction in how much we exercise, while our nutrient needs tend to stay the same or increase,” says Helen. “This means that if dietary changes are made to accommodate these new needs, we should stay healthier longer.”

One specific thing can make a significant difference: calcium.

“Women lose more calcium in their bones in the five to ten years around menopause, but both men and women lose bone mass,” says Helen. “While a diet high in calcium cannot reverse age-related bone loss, it can slow down the process.”

The Australian Government’s Health Direct website recommends adults over the age of 70 increase their calcium intake to approximately 1300mg per day. Plenty of dairy and leafy green vegetables, as well as calcium-fortified products like soy and tofu, can be effective.

How to exercise effectively

The World Health Organisation recommends 150 minutes a week of moderate-intensity exercise for older adults. This includes at least two sessions of muscle-strengthening exercises. Helen suggests the easiest ways to stay active are to include things like gardening, sports, dancing or swimming into a person’s routine.

“A significant risk factor for older adults is falls. Research shows that an exercise program tailored to an individual can reduce the risk of falls, and speed up the recovery process of fall-related injuries,” she says. “For those who are more frail, [I’d recommend] at least two sessions of balance-specific or fall-prevention exercises [per week].”

Why socialising really helps

Social interaction has so many great health benefits and has a direct impact on our wellbeing. Connecting with others is known to enhance both your mental and physical health, providing purpose and meaning, as well as providing a sense of community and belonging,” says Helen.

Good mental health is a key part of healthy ageing. The Australian Institute of Health and Welfare  notes that things like losing the ability to live independently, dealing with the death of a life partner and experiencing a drop in income following retirement can significantly impact the mental health of older Australians. According to a report called Australia’s Welfare 2015, social isolation can also contribute to psychological distress.

“Socialising helps you get connected with others who may be going through similar life events and can provide motivation and encouragement to continue with your healthy habits,” says Helen.

“And you never know, you might learn a new skill or make a new friend along the way!”

Living in a community of like-minded people with regular staff on-site within a retirement community such as Aveo is known to be one of the best ways to combat social isolation for seniors.

Keeping your brain sharp

According to a study done at the University of Sydney in 2014, exercise has a profound impact on prolonging cognitive function. However, keeping mentally active with things like puzzles can help too.

Helen recommends taking up activities like crosswords, puzzles, knitting, reading, walking, dancing, or simply chatting with friends and family as good ways to stay mentally active.

Australia’s population is ageing. According to the Australian Institute of Health and Welfare (AIHW), about 15 per cent of the population, or roughly 3.8 million people, is currently aged 65 years or over. We’re living longer than ever before. These days, Australian men can expect to live until about the age of 85, and women until about the age of 87. It’s really important that our senior citizens age as healthily as possible.

Helen Weston is the Managing Director of Mobile Rehab who provide allied health services such as physiotherapy to senior Australians living at Aveo communities. Helen has worked in a variety of allied health roles in the United Kingdom and the United States before settling in Australia and developing a passion for in-home services to improve the quality of life for older adults.

She says there are five pillars to healthy ageing: maintaining a healthy diet, exercising regularly, socialising, keeping mentally active and having the support of loved ones.

Key to maintaining a healthy diet

As we age, our metabolism slows down and our appetites decrease. As such, our daily nutritional needs change from what we would have consumed as teenagers or working adults.

“Generally speaking, the number of calories we require in our latter years decrease, usually due to the reduction in how much we exercise, while our nutrient needs tend to stay the same or increase,” says Helen. “This means that if dietary changes are made to accommodate these new needs, we should stay healthier longer.”

One specific thing can make a significant difference: calcium.

“Women lose more calcium in their bones in the five to ten years around menopause, but both men and women lose bone mass,” says Helen. “While a diet high in calcium cannot reverse age-related bone loss, it can slow down the process.”

The Australian Government’s Health Direct website recommends adults over the age of 70 increase their calcium intake to approximately 1300mg per day. Plenty of dairy and leafy green vegetables, as well as calcium-fortified products like soy and tofu, can be effective.

How to exercise effectively

The World Health Organisation recommends 150 minutes a week of moderate-intensity exercise for older adults. This includes at least two sessions of muscle-strengthening exercises. Helen suggests the easiest ways to stay active are to include things like gardening, sports, dancing or swimming into a person’s routine.

“A significant risk factor for older adults is falls. Research shows that an exercise program tailored to an individual can reduce the risk of falls, and speed up the recovery process of fall-related injuries,” she says. “For those who are more frail, [I’d recommend] at least two sessions of balance-specific or fall-prevention exercises [per week].”

Why socialising really helps

Social interaction has so many great health benefits and has a direct impact on our wellbeing. Connecting with others is known to enhance both your mental and physical health, providing purpose and meaning, as well as providing a sense of community and belonging,” says Helen.

Good mental health is a key part of healthy ageing. The Australian Institute of Health and Welfare  notes that things like losing the ability to live independently, dealing with the death of a life partner and experiencing a drop in income following retirement can significantly impact the mental health of older Australians. According to a report called Australia’s Welfare 2015, social isolation can also contribute to psychological distress.

“Socialising helps you get connected with others who may be going through similar life events and can provide motivation and encouragement to continue with your healthy habits,” says Helen.

“And you never know, you might learn a new skill or make a new friend along the way!”

Living in a community of like-minded people with regular staff on-site within a retirement community such as Aveo is known to be one of the best ways to combat social isolation for seniors.

Keeping your brain sharp

According to a study done at the University of Sydney in 2014, exercise has a profound impact on prolonging cognitive function. However, keeping mentally active with things like puzzles can help too.

Helen recommends taking up activities like crosswords, puzzles, knitting, reading, walking, dancing, or simply chatting with friends and family as good ways to stay mentally active.

Spending time with loved ones

Allied health professionals can help prolong the time a person can live independently by modifying the equipment they use and implementing strategies to help them with day-to-day tasks. However, the most important factor is the friends and family helping along the way.

“Families are at the core of the ageing process because they know their loved ones best,” says Helen. “Encouraging your loved one to continue to complete everyday and routine activities is important to help support independence and wellbeing for as long as possible.”

Spending time with loved ones

Allied health professionals can help prolong the time a person can live independently by modifying the equipment they use and implementing strategies to help them with day-to-day tasks. However, the most important factor is the friends and family helping along the way.

“Families are at the core of the ageing process because they know their loved ones best,” says Helen. “Encouraging your loved one to continue to complete everyday and routine activities is important to help support independence and wellbeing for as long as possible.”

Originally published as Five tips for healthy ageing