Daily Habits That Support Healthy Ageing

In the past, ageing has often been associated with frailty or dependency, along with a burden to society⁽¹⁾. But here’s the fact – growing older doesn’t mean becoming weak or dependent. In this modern day, many people today remain active, energetic, and independent well into their later years. Let’s first take a closer look at what actually happens to our bodies as we age.

Understanding Physical Changes with Ageing

When people think about ageing, they often imagine wrinkles or grey hair⁽²⁾. These are harmless and simply part of growing older. However, there are other physical changes happening inside the body that we should pay attention to.

A) Loss of muscle strength
On average, muscle mass decreases by 3-8% each decade, and the process speeds up after age 60⁽³⁾. This can make everyday physical tasks such as lifting objects, climbing stairs, or standing for long periods more tiring over time.

B) Weaker bones and joints
Bone density may decrease over time, which increases the likelihood of fractures and joint discomfort. Older adults may also experience stiffness and weakness⁽⁴⁾.

C) Slower metabolism
Metabolism remains relatively stable throughout early and mid-adulthood but tends to decline gradually after around age 60. A lower metabolic rate can contribute to weight gain over time, especially if physical activity levels decrease⁽⁵⁾. Excess body fat may be associated with insulin resistance and increased risk of type 2 diabetes⁽⁶⁾.

D) Changes in sleep patterns
Many older adults find it harder to sleep through the night or may wake up earlier than before. Poor sleep can lead to fatigue and affect overall health⁽⁷⁾.

Well readers, don’t worry – these changes are natural and manageable. Simple daily habits can help keep the body strong and the mind sharp!

The Secret to Ageing Well: Healthy Daily Habits

• Keep Moving, Keep Living⁽⁸⁾
  Physical activities like walking, stretching, swimming, or light strength training can help maintain muscle strength, improve balance, and protect heart health. You may start with a 150-minute exercise routine per week to maintain good health.
• Sleep well: Recharge the Body⁽⁹⁾
  Good sleep allows the body to rest and repair itself. Older adults may aim for 7–9 hours of sleep each night. Going to bed at the same time every day and creating a relaxing bedtime routine can greatly improve sleep quality.
• Eat Smart for Stronger Years⁽¹⁰⁾
  Healthy eating becomes even more important with age. A balanced diet should include:
  i) Protein to maintain muscle and create bodily enzymes
  ii) Fruits and vegetables for vitamins and fibre
  iii) Whole grains and healthy fats for sustained energy
  iv) Calcium and Vitamin D are also some of the key nutrients that can support strong bones in the  elderly⁽¹¹⁾. On the other hand, it is wise to limit ultra-processed foods, excessive fats, and refined sugars, which may contribute to increased inflammation in the body⁽¹²⁾.

• Stay Social, Stay Sharp
  Healthy ageing isn’t just about physical health, it is also about mental and emotional wellbeing. Acts such as joining community activities, or simply spending time with family and friends can improve mood and mental wellness ⁽¹³⁾.

Small Habits, Big Impact!

Ageing may be inevitable, but ageing well is a choice we can make every day. Simple habits – like taking a daily walk, eating nutritious meals, getting good sleep, and staying connected with others, can have powerful long-term benefits.

Still feeling insecure about ageing? Quick, visit the nearest CARiNG Pharmacy branch to talk to our friendly Pharmacists for more tips on healthy habits!