As we age, maintaining health and vitality becomes increasingly important. Embracing regular physical activity, prioritising mental wellbeing, and engaging in social connections are pivotal to leading a fulfilling life in our later years.
This guide offers practical advice and evidence-based strategies to help seniors stay active and healthy.
Embrace regular physical activity.
Regular exercise is essential for preserving mobility, strength, and overall health. The Australian Government Department of Health recommends that older adults engage in at least 30 minutes of moderate-intensity physical activity on most days. This can include activities such as walking, swimming, or cycling.
Strength training.
Strength training — it’s not as scary as it sounds! Strength training exercises helps maintain muscle mass and bone density, reducing the risk of osteoporosis. Simple exercises using resistance bands or light weights can be effective — a study highlighted by SilverSneakers emphasises the benefits of strength training for seniors.
Balance & flexibility.
Enhancing balance and flexibility can significantly prevent falls. Practices like tai chi and yoga are beneficial, relaxing, and very popular within older communities. The National Institute on Aging notes that physical activities can help improve balance and coordination.
Prioritise social connections & mental health.
Mental wellbeing is as crucial as physical health — engaging in activities that stimulate the mind and foster emotional health can enhance quality of life.
In particular, social isolation among older adults is associated with increased risks of mortality, mental health issues, and diminished physical health. So, maintaining relationships and participating in social activities not only reduces feelings of loneliness and depression, but can actually aid physical health!
Keeping the mind active through puzzles, reading, or learning new skills can help maintain cognitive function. The National Institute on Aging suggests that engaging in mentally stimulating activities can support cognitive health.
Here are some ways older Perthians can stay connected.
- The City of South Perth operates senior citizens centres offering a variety of activities, including keep-fit classes, chess, bridge, bingo, yoga, indoor bowls, mah-jong, tai chi, dancing, and free iPad classes. These centres also provide services like hairdressing, podiatry, remedial massage, and shopping excursions.
- Umbrella Multicultural Community Care hosts regular social activities at accessible venues around the Perth metro area, primarily at their Support Centre in Belmont. Activities are organized based on participants’ interests and abilities, promoting social engagement among seniors.
- Bethanie offers social centres for seniors over 55, providing a range of activities such as gardening, cooking, music, arts and crafts, health promotion events, and therapeutic programs tailored for those living with dementia. These centres aim to keep seniors entertained and engaged.
- Perth Seniors Social Meetup is for individuals aged 40 and over who are interested in socializing and participating in various activities. They organize get-togethers, parties, and events where members can socialize, make new friends, and enjoy music and dancing in a safe environment.
- Manning Ability Dance Class, held at the Manning Senior Citizens Centre, this dance class offers seniors an opportunity to stay active and socialize through dance. Classes are scheduled regularly, providing a fun way to maintain fitness and meet new people.
- Organised by the Seniors Recreation Council of Western Australia, “Have a Go Day” is an annual event held at Burswood Park in November as part of Seniors Week. It encourages seniors to participate in various activities to stay physically and mentally alert. The event features a range of activities, including canoeing, tai chi, and dancing, along with information stalls from various clubs and groups.
Maintain a balanced diet.
Nutrition plays a vital role in overall health. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains supports bodily functions and energy levels.
Ensure you stay hydrated to support digestion and cellular functions, and limit processed foods — reducing foods high in sugars and unhealthy fats can prevent and/or slow chronic diseases.
Get regular health screenings.
Routine medical check-ups can detect potential health issues early, allowing for timely intervention. For example, regularly monitoring blood pressure and cholesterol can prevent heart-related conditions. Likewise, addressing sensory impairments (hearing and vision) early can improve quality of life and prevent accidents.
It’s also important to keep an updated list of medications and follow prescriptions accurately. It can be tricky to remember when to take what, so it’s helpful to write it down in the same place you store your medications, or have someone remind you of what’s needed.
Prevention is key! Stay safe at home.
Taking precautions to prevent injuries is crucial, particularly as mobility and balance can decline with age. Falls and accidents are a leading cause of hospitalisation among older adults, but many can be prevented with simple modifications and the use of assistive devices.
Small changes around the home can significantly reduce the risk of falls and injuries. This might include:
- Removing tripping hazards (loose rugs, cluttered floors, or electrical cords).
- Installing grab bars, especially near toilets and showers.
- Better lighting for well-lit hallway sand staircases — installing motion-sensor night lights in key areas is also a good idea.
- Using non-slip mats in bathrooms and kitchens.
- Using assistive aids like walkers, canes, wheelchairs, shower chairs, reachers/grabbers and so on.
Let’s make these years vibrant, healthy, and connected!
Aging is a beautiful opportunity to embrace a fulfilling, healthy, and active lifestyle. We care about each and every one of our aging listeners and encourage you all to start by incorporating just one new habit. Joining a local social group, finding a gym, or reviewing your home’s safety is a great place to start!