Living Long and Well: 6 Ways to Ensure Healthy Ageing

October 21, 2023

We are living longer than ever before. Global life expectancy has increased by over 20 years since 1960. Many of us can expect to enjoy decades of life after retirement. But will those bonus years be spent in good health?

Unfortunately, for too many people, the answer is no. While we are surviving longer, we are not necessarily thriving. Chronic conditions, disability, and dementia cast shadows over our golden years.

But it does not have to be this way. The World Health Organization reports up to 30% of chronic disease is preventable. We have significant control over how we age. Small lifestyle changes and proactive steps can pay huge dividends.

Ready to make those bonus years truly golden? Here are 6 ways you can act now to ensure healthy longevity:

  1. Move it or lose it. Regular physical activity is a magic bullet for the mind and body. Aim for 150 minutes per week of moderate aerobic activity. Strength training twice a week builds muscle to preserve mobility. Balance exercises like tai chi or yoga help prevent costly, dangerous falls.
  2. Feed your brain. A Mediterranean-style diet full of vegetables, fruits, whole grains, fish, poultry, beans, nuts and olive oil provides nutrients linked to better cognitive function. Limit sugar, processed foods and saturated fats that can accelerate ageing.
  3. Get some shut-eye. Sleep is essential for muscle repair, memory consolidation, immune function and more. Prioritise 7-8 hours per night by limiting caffeine, establishing a relaxing pre-bed routine and avoiding electronics before bed.
  4. Connect and contribute. Isolation takes a toll on longevity. Nurture relationships and find purpose through volunteering, family, or work. Giving back also releases feel-good endorphins!
  5. De-stress. Chronic stress accelerates aging. Make relaxation a priority through yoga, meditation, massage and cognitive behavioral therapy. Savor fun hobbies that immerse you in the moment.
  6. Annual check-ups. Preventive care is some of the best care. Schedule annual physicals to catch issues early plus vision, hearing and cognitive screenings. Keep immunisations up to date.

Aging with vitality is within reach. Take charge of your health now to ensure your bonus years are truly golden. Want to learn more anti-aging secrets? Click here to learn more about our bioAge assessments