5 things you can do to live better, for longer

You might think that to live a healthier, stronger life for longer, you need to make drastic changes to how you live now. But in reality, the small habits you do today, or next week, or next month, can shape how you’ll feel in your later years.

Choosing habits that are linked to a longer, better quality of life doesn’t mean you need to be exercising every day or only eating healthy foods. Consistency is much more important.

“People are very different in older age because of the different investments they’ve put into their future health at a younger age,” says Claire Steves, Professor of Ageing and Health at Kings College London.

“It’s not inevitable that you’ll be frail at 80 or 90. If you invest now, you could be someone who is just as fit as you are now. There are people extremely well and fully functioning in later life, and if you want to be one of those, it does take a bit of effort, but it’s worth the investment.”

Here are five things you can start doing right now that will genuinely make a difference.

1. Start strength and balance training (if you haven’t already)

More and more, we’re hearing about the benefits of strength. The reality is, from your mid-30s, your body naturally starts to lose muscle mass – but strength training can slow this down (or even reverse it).

Having muscle is such a great foundation for your body as you age, meaning you’ll be more mobile and independent in your older years. Research from the University of Oxford found that strength and mobility training can help older adults maintain independence, improve physical function and reduce frailty as they age.

Bone density also declines with age, which increases the risk of things like osteoporosis, falls and fractures. But when you strength train, you encourage your bones to become stronger.

“Balance is also important,” adds Prof. Steves. “If you have strength and balance together, you’re protected against falls – and falling over can lead to bone breakages and other problems that could lead to a spiral of ill health.

“It’s really important to keep strong from mid-life – if you only waited until you were frail and then start, it’s unlikely to get yourself into a state where you’re not going to fall at all but you can do that if you maintain strength and balance over your lifetime.”

You don’t have to strength train every day, but even starting with one session a week could have a big impact if you stay consistent.

2. Move your body, consistently

Physical fitness in general is very important for older age. And this doesn’t just mean workouts, or training, or runs, it just means moving your body in your day-to-day. Walking, stretching, standing, playing with kids or grandkids… all of these movements keep your joints moving.

Prof. Steves says in her PhD on ageing, which looked at the outcomes in cognitive performance for older people, the top thing that made a difference to their brains was physical fitness – specifically in your legs! “Leg power was a really strong predictor of strong cognitive performance,” she says. “But there are loads of studies showing physical fitness will improve ageing profile and immune system.

“It doesn’t matter what you’re doing. Even going from sedentary to a bit active is going to help.”

3. Eat well most of the time

Restrictive diets aren’t good for anyone, but what you eat does play a role in your health and how you feel as you age. A diet that is balanced with nutritious foods like fruit, veg, protein, and healthy fats can support overall health and wellbeing long-term.

“Plant-based polyphenols (like berries, dark leafy greens, tomatoes, beans and lentils) – often encouraged through the idea of ‘eating the rainbow’ – help ensure we get a wide range of nutrients,” says Claire. “Different types of polyphenols have been shown to support cardiovascular and brain health, both of which become especially important as we age. That’s one reason why recommendations like eating five portions of fruit and vegetables a day are so widely promoted.”

Another simple nutrition tip Claire suggests to help maintain a healthy weight – which is beneficial to help you live healthier for longer – is changing all your carbohydrates to wholegrain carbohydrates, so brown or wholemeal rice, bread, and pasta for example rather than white. “It gives you more fibre, which helps feed your microbiome in the gut – this can affect loads of health systems and inflammation in the body.”

4. Protect and invest in your mental health

As a consultant geriatrician, Prof. Steves has older patients and has noticed commonly that later in life, things can often come back to worry and concern people. “People who have managed to work through those issues end up being much less troubled by them in later life,” she says, “and they’re much less likely to have issues that lead to depression or sleep problems. If you have issues affecting your mental health now, don’t bury them – deal with them, and it’ll be better for you in the long run.”

Research has also shown that reducing loneliness in older age can help you live longer. “Healthy ageing is about having and continuing to have those really rich social connections,” says Claire. “We need to maintain them in mid life for them to be there for us in later life.

“There is no doubt that if you’re older and have a good social network, you’re more likely to get the care you need, that’s a key thing. It’s an investment in the future.”

5. Reduce 'risky' behaviours

Some habits can have a major impact on how well you age. Smoking, excessive alcohol consumption and substance misuse can all affect your long-term physical and mental health.

“Smoking is really bad for ageing,” says Prof. Steves. “It affects loads of body systems like your muscles and brain and your lungs, of course, and increases the risk of cancer.”

Alcohol can also affect brain function, sleep and overall health as you get older. “Evidence shows lots of different ageing conditions are worsened by drinking alcohol,” says Claire.

“Alcohol really affects ageing and brain function in particular.”

The good news is that even small changes now, whether that’s cutting down or seeking support, can make a meaningful difference to your future health.

This article was written by The Body Coach content team.