What does healthy aging actually mean?
Healthy aging means staying as strong, independent and connected as you can for as long as you can, and it is not about looking young.
The World Health Organization (WHO) notes that older age brings more chance of common conditions, such as hearing loss, back and neck pain, diabetes and depression.
Many of these can be delayed, managed or made easier by daily habits.
The five pillars of this guide
- Strength. Keep your muscles and bones strong.
- Balance. Stay steady on your feet.
- Movement. Stay active every day.
- Nutrition. Eat well for energy and health.
- Connection. Keep your mind and relationships active.
It is never too late to start
Your body responds to training at any age. People who begin in their 50s, 60s, 70s and beyond can still build strength and balance.
Small, steady steps beat big, risky ones.
This guide is general information for healthy adults. If you have a health condition, past falls, osteoporosis, a joint replacement or take regular medicines, ask your doctor before you start.
Strength: protect your muscles and bones
Do strength exercises on at least two days a week to keep your muscles working well.
We tend to lose muscle as we age unless we work to keep it. Strong muscles help you climb stairs, lift bags and get up from a chair.
The NHS advises older adults to do activities that improve strength, balance and flexibility on at least two days a week.
Easy ways to build strength
- Stand up from a chair and sit back down slowly.
- Do wall push-ups.
- Lift light dumbbells or filled water bottles.
- Use resistance bands.
- Carry your shopping bags, or try gardening with effort.
Tips for safer training
- Warm up for a few minutes first.
- Move slowly and breathe steadily.
- Keep something sturdy nearby for support.
- Stop if you feel sharp pain, dizziness or chest discomfort.
Start light and build slowly over weeks. A qualified trainer can check your form if you are unsure.
Balance and fall prevention
Balance exercises and a safer home lower your chance of falling and help you feel more confident.
The NHS says that if you have fallen or worry about falling, exercises to improve strength, balance and flexibility can help you feel stronger and more confident.
Simple balance exercises
- Stand on one leg while holding a sturdy counter. Change legs.
- Walk heel to toe in a straight line, near a wall.
- Stand up from a chair without using your hands, if you can.
- Try gentle tai chi or a balance class.
Practice them daily near something you can grab. Begin with a few seconds and build up.
Make your home safer
- Remove loose rugs and clutter from walkways.
- Add bright lighting, especially on stairs and at night.
- Install grab bars in the bathroom.
- Wear well-fitting shoes with good grip.
- Keep everyday items within easy reach.
When to get checked
Talk to a doctor if you have had a fall, feel dizzy, or notice new problems with your balance. Vision, medicines and blood pressure can all play a part.
Do not ignore a fall, even if you feel fine. Tell your doctor, who can look for causes and suggest help.
Keep moving every day
Aim to be active every day, even lightly, and build toward 150 minutes of moderate activity a week.
The NHS says older adults should try to be physically active every day, even if it is just light activity.
It also advises at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity if you are already active.
The US Physical Activity Guidelines add that older adults benefit from a mix that includes balance training as well as aerobic and muscle-strengthening activity.
What counts as activity?
- Brisk walking.
- Swimming or water aerobics.
- Cycling.
- Dancing.
- Gardening.
- Golf or bowls.
- Housework done with energy.
Sit less
Long stretches of sitting are not good for us at any age. Stand up and move for a minute or two every half hour.
Choose what you enjoy
You will keep doing what you like. Ask a friend to join you, or find a local class or walking group.
Eat well as you age
Choose whole, nutrient-rich foods, and make sure you get enough protein and fluids.
Your appetite and needs can change with age. Food quality matters more when you eat less.
Food habits that help
- Build meals around vegetables, fruit, whole grains and protein.
- Include a protein food at each meal to help keep muscle.
- Eat fiber-rich foods to support digestion.
- Choose foods with less added salt and sugar.
- Drink fluids regularly, since thirst can fade with age.
Ask your doctor about nutrients
Some nutrients, such as vitamin D, calcium and vitamin B12, can be harder to get as we age. Ask your doctor whether you need to check your levels or take a supplement.
Do not start supplements without advice, because some interact with medicines.
If your appetite is low
Try small, frequent meals and snacks. Add protein and healthy fats to foods you already eat.
Talk to a doctor if you lose weight without trying.
Sleep and brain health
Good sleep and a busy mind help you stay sharp.
The NHLBI says adults need seven or more hours of sleep, so aim for that on most nights.
Sleep patterns can change as we age. Steady habits still help.
Sleep habits that help
- Keep a regular sleep and wake time.
- Get daylight and activity during the day.
- Limit caffeine and alcohol in the evening.
- Keep your bedroom cool, dark and quiet.
Keep your mind active
- Learn something new, like a language or an instrument.
- Read, do puzzles or play games.
- Stay curious and take up new hobbies.
- Take classes or volunteer.
Physical activity, good sleep and social time also support your brain.
Do not ignore changes in memory
Occasional forgetfulness is common. If you or your family notice a clear change in memory or thinking, see a doctor.
Connection, purpose and mood
Staying connected with people and having a sense of purpose protect your mood and wellbeing.
Life changes, such as retirement or losing a partner or friends, can leave people feeling isolated. It is common, and there is help.
Ways to stay connected
- Call or meet a friend each week.
- Join a walking group, faith group or club.
- Volunteer for a cause you care about.
- Spend time with family and neighbors.
- Learn to use video calls to see far-away loved ones.
Find purpose
A sense of purpose can come from work, family, hobbies, volunteering or learning. Ask what gives your day meaning, and do more of it.
Look after your mood
The WHO lists depression among the common conditions in older age. If you feel low most days, talk to a doctor. Help works.
Checkups and your first-month plan
Regular checkups catch problems early, and a simple monthly plan gets you started.
Checkups to ask about
- Blood pressure, blood sugar and cholesterol.
- Vision and hearing.
- Bone health, if you are at risk.
- Vaccinations and screenings that suit your age.
- A review of your medicines.
Your doctor will tell you which checks you need and how often.
Your first-month plan
| Week | Focus | What to do |
|---|---|---|
| Week 1 | Movement | Walk for 10 to 15 minutes each day. Sit less. |
| Week 2 | Strength | Do the chair stand and wall push-up on two days. |
| Week 3 | Balance | Add balance practice near a counter. Check your home for trip hazards. |
| Week 4 | Connection | Book a weekly call or walk with a friend. Book any checkups you are due. |
When to see a doctor
- You have had a fall or feel unsteady.
- You have chest pain, breathlessness or dizziness.
- You have lost weight without trying.
- You notice changes in memory, mood or sleep.
- You feel very low or isolated.
If you have sudden chest pain, sudden weakness, confusion or trouble speaking, call your local emergency number.
Your healthy aging checklist
Use this checklist as a weekly check-in. Tick what you did, and skip what you did not. Your ticks are saved on this device only.
Weekly healthy aging checklist
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Healthy aging: frequently asked questions
Stay active every day, do strength and balance exercises on at least two days a week, eat whole foods, sleep well, stay connected and go to regular checkups.
A mix works best: aerobic activity such as walking, strength exercises, balance practice and stretching. The NHS advises strength, balance and flexibility work on at least two days a week.
The NHS advises at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, plus strength, balance and flexibility work on two days. Be active every day if you can, even lightly.
Practice balance exercises, build leg strength, wear supportive shoes, remove trip hazards, add good lighting and get your vision and medicines checked. Tell your doctor if you have fallen.
No. People can build strength at any age. Start light, move slowly and build up over weeks, with advice from a doctor or trainer if needed.
Build meals around vegetables, fruit, whole grains and protein, drink fluids regularly and ask your doctor whether you need vitamin D, calcium or B12.
Stay physically active, sleep well, learn new things and stay socially connected. See a doctor if you notice clear changes in memory or thinking.
Sources and further reading
We checked activity targets and health facts against these sources.
- NHS: Physical activity guidelines for older adults
- World Health Organization: Ageing and health fact sheet
- World Health Organization: Physical activity fact sheet
- US Department of Health and Human Services: Physical Activity Guidelines for Americans
- National Heart, Lung, and Blood Institute (NIH): How much sleep is enough?
Explore more in the Healthy Aging hub, or browse all HSW guides.
