As individuals grow older, they experience changes in their physical and mental health, influenced by various factors.
According to the World Health Organisation, while some of these variations are genetic, many are shaped by physical and social environments—including homes, neighbourhoods, and communities—as well as personal characteristics like sex, ethnicity, and socioeconomic status.
Biologically, ageing often involves the accumulation of molecular and cellular damage over time.
This can result in a gradual decline in physical and mental capacities, an increased risk of diseases, and eventually death.
The WHO, however, notes that these changes are not uniform or predictable and are loosely correlated with chronological age.
A study by the National Institute of Health highlights common chronic conditions that emerge around the age of 85, and they include cardiovascular diseases, osteoporosis, dementia, osteoarthritis, diabetes, and mobility-related disabilities.
Public health researcher, Philip Emordi, emphasises that lifestyle choices—such as diet, sleeping habits, physical activity, and overall self-care—play a crucial role in determining how well one ages.
“The way you care for yourself or not will determine how you will age. If you want to stay healthy as you age, you must adopt a healthy routine and ensure that you don’t abuse your body,” he advises.
Be physically active
According to a Physiotherapist, Olawale Owoade, staying active and engaging in regular exercise is one of the most effective ways to maintain good health as you age.
“To maintain good physical and mental well-being, it is recommended that you aim for 150 minutes of moderate-intensity aerobic activity every week. This can include activities like walking, swimming, or even gardening,” Owoade added.
Manage your stress
Unmanaged stress has been shown to harm physical health, contributing to conditions like high blood pressure, heart disease, diabetes, stroke, and obesity.
“Social interaction has been shown to help reduce stress levels. Studies have shown that spending time with family can help reduce stress and anxiety, lead to a healthier lifestyle, and boost your chances of living longer. Find an activity that relieves your stress, helps you laugh, and makes you relax,” Emordi noted.
Maintain a balanced diet
Experts recommend a healthy and well-balanced diet rich in vegetables, whole grains, fresh fruits, healthy fats, and lean proteins.
The public health researcher, advised, “Eating healthy will not only help you maintain a healthy weight but also aid in ageing well. It can also lower the risk of many diseases. There are also habits like smoking and excessive drinking that could reduce people’s chances of long-term health.”
Get quality sleep
Quality sleep is crucial for both mental and physical well-being. However, some people struggle to get enough restful sleep.
“Difficulty in getting enough sleep could be due to lifestyle factors, such as occupations that require long hours or sleeping patterns developed over time. Consistent poor sleep can reduce cognitive abilities and physical health, increasing the risks of memory loss or accidents,” Owoade warned.
He advised establishing a regular sleep routine, creating a sleep-friendly environment, and avoiding caffeine or mobile phone use near bedtime.
Have regular health checks
A medical practitioner, Dr Samuel Iyke, explained that it is important for people to undergo regular medical check-ups to detect any potential conditions.
He said, “If you are in your 30s, 40s, and 50s, certain tests are important, such as blood sugar, cholesterol, and blood pressure checks. If you are a man in these age groups, you should also have a prostate examination.
“You should also have regular health checks for your eyes, ears, teeth, and heart at least once a year, depending on your health status. These tests help your doctor assess how healthy you are and also guide you in deciding whether you need to make changes to improve your health, particularly if you are at risk of certain medical conditions.”
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