Eight recommendations for living a longer, healthier life.
A study, published in the Journals of Gerontology, analysed data for more than 100,000 people between 2004 and 2018, looking at doctor-diagnosed chronic illnesses, body mass index, records on mobility issues and disability, as well as grip strength and high blood pressure.
Dr Oliver Guttmann, consultant cardiologist at The Wellington Hospital, part of HCA Healthcare UK, reveals the things that can and should be done in this age group to improve health:
Reduce salt and processed food: Cutting out processed foods and reducing your salt intake in your 50s could help reduce your risk of high blood pressure and cholesterol later in life.
Work on your balance: People who can balance for at least 30 seconds on each leg are significantly less likely to experience a fall as they get older. People who spend time focusing on balance exercise – such as single leg stands and unilateral strength exercises – move with much more confidence and stability.
Laugh: Stay connected with friends and family who make you laugh. Socialising should be a priority in your 50s and 60s, as laughter could significantly help improve your health and wellbeing.
Keep your brain stimulated: Dr Sophie Ward of The School of Psychology at Arden University says: “Learning new things can boost your brainpower by creating new neural pathways, increasing the brain’s overall plasticity. This can have a range of positive effects on cognitive function, including better memory, attention and problem-solving skills."
Reduce your alcohol consumption: Reducing alcohol intake helps control blood pressure and lowers the risk of heart disease, stroke and liver problems.
Lift some weights: Strength training is super important as we age as it helps us maintain muscle mass, strengthen bones and increase overall stability. Weighted exercises can stimulate bone growth, increase bone density and help prevent osteoporosis by prompting bone-forming cells to get to work.
Try some resistance-based exercises: “Muscle loss and bone degeneration are inevitable aspects of ageing, especially when coupled with a sedentary lifestyle,” says Michael Fatica, lead consultant osteopath at online back rehabilitation program Back In Shape. “Addressing these factors is crucial for stabilising and supporting the spine and preventing injury, and a simple daily routine of resistance exercises can dramatically slow down or even reverse this process."
Go for regular walks: A daily walk is a great way to move your body and help clear your mind - plus it can also really help with menopausal symptoms.