Healthy Ageing
With the right habits, support systems, and preventive care, older adults can enjoy an active, independent, and joyful life. The goal is not just to add years to life — but life to years!
Authors: Dr. Pooja Sajish, Dr. Sohaila Cheema, Dr. Karima Chaabna
The World Health Organization defines healthy ageing as “the process of developing and maintaining the functional ability that enables wellbeing in older age.” With more people living longer lives, promoting health and wellbeing among older adults has become a key public health priority. Healthy ageing is not just about living longer — it is about a person’s ability to meet their basic needs, learn, grow and make decisions, be mobile, build and maintain relationships, and contribute to society with independence, vitality, and dignity. By focusing on nutrition, physical activity, mental and emotional wellbeing, and preventive care, older adults can enjoy healthier, more fulfilling lives

- Nutrition: Fuel for Healthy Ageing
Good nutrition is the foundation of healthy ageing. As metabolism slows and nutritional needs change, older adults should:
- Eat a balanced diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats.
- Limit ultra-processed foods, added sugar, and high-sodium meals to help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and hypertension.
- Ensure adequate calcium and vitamin D for bone health.
- Stay hydrated, as older adults may not feel thirsty as often.
- Physical Activity: Move More, Age Better
Staying physically active is one of the strongest defenses against frailty. Regular physical activity supports mobility, strength, and independence, while also boosting mood, memory, and overall wellbeing. It can also help prevent chronic illnesses.
Every week, adults aged 65 and older should aim for:
- Aerobic activity: At least 150 minutes of moderate-intensity exercise (e.g., 30 minutes a day, 5 days a week) or 75 minutes of vigorous-intensity exercise, or an equivalent mix of both. Aerobic activities include walking, swimming, or cycling.
- Muscle strengthening: At least 2 days of strength training to preserve muscle mass.
- Balance exercises: Exercises such as Tai Chi improve stability and help prevent falls.
By combining aerobic, strength, and balance activities, older adults can maintain vitality, reduce the risk of injury, and enjoy a higher quality of life.

- Cognitive Wellness: An Active Mind Supports Healthy Ageing
Cognitive decline is not an inevitable part of ageing, and research shows that maintaining an active mind can significantly support brain health. Cognitive training — structured activities that challenge memory, attention, and problem-solving — has been shown to improve mental sharpness and delay age-related decline. Examples of these activities include learning a new skill, hobby, or language, reading, creative writing, doing puzzles, and meditation. Such activities can improve memory, focus, and processing speed, delay or reduce the risk of dementia, and enhance the overall quality of life and independence in older adults.
- Social Connection: Staying Engaged and Connected
For older adults, staying socially connected plays a vital role in lowering the risk of social isolation and loneliness. Engaging in meaningful social activities at this stage of life can greatly enhance mental wellbeing, increase life satisfaction, and improve the overall quality of life. Social connectedness can be improved by maintaining positive relationships with friends and family, visiting community areas like parks or places of worship, engaging in new activities and hobbies through community groups, clubs, or volunteer programs, and using technology to stay in touch if mobility is limited.
- 5. Injury Prevention: Safety First
Falls and injuries can result in serious complications and reduced independence for older adults. Prevent them by keeping living spaces clutter-free, installing grab bars and non-slip rubber mats in bathrooms, using good lighting as required, keeping surfaces and floors clean, wearing supportive footwear, and getting regular vision and hearing checks.
- Healthcare Routine: Stay Ahead with Prevention
Routine health check-ups seldom get the spotlight they deserve. Regular screening—blood pressure, cholesterol, blood sugar, and cancer screenings—enables early detection and intervention. Staying current with vaccinations (like flu, pneumonia, and shingles) helps protect against illness and functional decline.

Bringing It All Together
The later stages of life can be immensely fulfilling when physical health, mental sharpness, and emotional wellbeing are nurtured. Small lifestyle adjustments, from staying socially connected to keeping active both physically and mentally, can significantly improve quality of life and reduce the risk of chronic diseases, mental disorders, and cognitive decline.
- Nourish the body with whole, balanced foods.
- Move regularly to maintain strength, cognition, and mood.
- Connect socially to foster joy and resilience.
- Nurture emotional health through meaningful activities and support.
- Protect against injury through strength and balance training and safe environments.
- Stay engaged with healthcare—prevention adds to years of wellbeing.
Healthy ageing is a lifelong journey. Keep in mind that there is no typical older person. With the right habits, support systems, and preventive care, older adults can enjoy an active, independent, and joyful life. The goal is not just to add years to life — but life to years!
Sources: | | | | | | | | | | | | | |
Editor: Julietta Mirghani