10 ways to keep healthy after 50
When you turn the big 5-0, your priorities in life might change. Maybe you’re thinking about early retirement, still working your 9 to 5, spending more time with grandkids or caring for older parents.
While your math skills, vocabulary, body image and wisdom improve with age, your body may not be what it once was. Remember, not all physical changes are inevitable as you age. With the right diet and exercise you can avoid or slow down some of these changes.
This is a time in your life where it’s never been more important to look after your most important asset – your health. That’s why we’ve put together 10 health tips to help you stay healthy over 50.
1. Stretch it out
If it’s been a while since you attempted to touch your toes, your flexibility might need some TLC. A Tai Chi, yoga or Pilates class can improve your flexibility, balance and agility, which are important for avoiding falls later in life. Plus, these classes are a great way to stay social and meet new people. If you’re a beginner, give these five simple morning stretches a try.
2. Keep up with health checks
At this stage in your life, you might have a good routine of getting regular checkups, like blood tests, dental exams and mammograms. If you’re unsure what health checks you should get when you’re over 50, that’s okay. Here’s a short and sweet list to help get you started:
For tailored health insights at your fingertips, use our free HealthCheck tool for personalised recommendations about your health.
3. Avoid sitting too long
Sitting for long periods – whether at a desk, in the car or on the couch – isn't great for your body. Set an hourly reminder to get up, stretch it out and walk around. Your mind and body will thank you for it.
4. Drink in moderation
Want to sleep better, make fewer night-time bathroom trips and lower your risk of dementia? Cut back on alcohol. As you get older, your body becomes more sensitive to alcohol, which increases your chance of injury and disease.
Ideally, it’s good to follow the Australian alcohol guidelines. This means no more than 10 standard drinks a week and no more than four standard drinks a day. If you need help understanding your drinking habits, you can check out Hello Sunday Morning. This tool lets you do a self-assessment and gives you quick tips on how to change your habits.
5. Move your body
We’re not expecting you to turn into Arnold Schwarzenegger overnight. But incorporating strength or resistance training into your weekly routine can help you maintain muscle mass. Sarcopenia – the loss of muscle mass with age – can be partly offset by strength training. Plus, exercising your muscles can help reduce your risk of getting type 2 diabetes.
And don’t forget about aerobic exercise too. Regular cardio means you can have improved sleep, blood pressure, immunity and mental health.
If you have any health problems but want to start an exercise program, speak to your GP first. They can help you figure out how to safely work up to 30 minutes of exercise a day.
6. Eat well
Wondering what you should be eating in your 50s? Well, it all comes down to a well-balanced diet with lots of fruit, veggies and whole grains. It’s no coincidence it’s the preferred diet in areas of the world where people live long and healthy lives.
One way you can improve your diet is reducing the number of refined foods and carbohydrates in your diet and eating as many whole foods as possible.
Another tip is to boost your calcium intake. Having enough calcium in your diet is important to keep your bones strong and help prevent osteoporosis. In your 50s, the recommended amount of calcium is 1000 mg/day for men and 1300 mg/day for women. Foods rich in calcium include dairy products (milk, yoghurt and cheese), leafy green vegetables, tofu, fish and nuts.
On a budget? nib foundation partner No Money No Time has you covered. Take the Healthy Eating Quiz to see where you can improve your diet. Plus, unlock access to personalised recipes from leading nutrition experts without paying a cent!
7. Prioritise sleep
There are so many good reasons to prioritise hitting the hay. It can help you maintain a healthy weight, improve your concentration and reduce your risk of heart disease and stroke. But sometimes, it can be hard to get good quality sleep.
Luckily, here are some healthy lifestyle changes you can make for a better night’s sleep:
Stay active during the day
Avoid heavy meals before bed
Manage your stress
Don’t use tech before bed
Keep consistent sleep and wake times.
8. Quit smoking
This one’s simple: quitting smoking is one of the best things for your health. This includes vaping, which has a range of harmful effects on your body.
If your goal is to give up smoking, we want to help you achieve it. That’s why we offer Extras covers that includes benefits for nicotine replacement therapies that your GP can order. These therapies can help you quit by replacing the addictive nicotine from a cigarette to ease any withdrawal symptoms.
For coping strategies and quitting methods, visit quitnow.gov.au or call the Quitline on 13 78 48.
9. Keep your mind top of mind
Your mental wellbeing should take centre stage as you age. You might be navigating huge life changes, like watching the kids fly the coop or caring for your ageing parents. It can be stressful and emotional during these key life moments. So knowing how to manage your feelings can improve your mental health and reduce the risk of Alzheimer’s and dementia.
Growing older doesn't always mean a decline in memory or cognitive abilities. But there is a lot you can do to keep your mind active, like:
Taking up a new hobby
Learning something new
Immersing yourself in social activities.
Investing in your mental wellbeing now is the secret sauce for keeping your mind sharp as you get older.
10. Stay on top of your vaccinations
Your immune system probably isn’t the resistive force it once was when you were 30. That’s why it’s a good time to review your immunisations to make sure they’re up to date.
Getting the flu is never good, but once you’re over the age of 50, a flu infection could knock you around for weeks. To reduce the chance of you getting sick, make sure you have an annual flu shot.
Plus, if you haven’t had a tetanus booster in the past 10 years, it’s recommended you get one. It comes as a combined booster for tetanus, diphtheria and whooping cough, courtesy of Medicare.
And finally, consider vaccinating against shingles. This painful rash can be activated in anyone who’s had chickenpox.
We’re here to help you stay healthy, no matter your age
At nib, we’re committed to keeping you at your healthiest. If you’re an eligible member, you can access our range of health management programs. We offer targeted health programs for specific conditions and at-home treatment.
Want to make sure you’re covered for your health needs? Then get in touch with our friendly experts. They can teach you what level of cover is right for you based on your age and lifestyle.
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.