Aging well into the future: What you need to prioritise now

Older woman sits on her patio staring into the distance

Aging well requires more than luck—it’s about building and maintaining healthy habits at every stage of life. Australians of all ages are generally not eating a well-balanced diet, consuming too much food that is high in energy and low in nutrients, and not moving their bodies enough. Forming healthy habits now can set you up for a healthy and vibrant future, and it’s never too late to start. Read on to discover where you should be focusing your attention now to age well into the future.

Before age 50

You can lay a strong foundation of healthy habits by focusing on good nutrition, engaging in regular physical activity, and stress management.

Reduce the amount of processed and discretionary foods in your diet, including alcohol. Instead, focus on eating more fruits, vegetables and wholegrains, and aiming for recommended amounts from all 5 food groups.

Recommended minimum daily serves from the 5 food groups

Age 19-50VegetablesFruitGrainsMeat + altDairy
Men62632.5
Women52632.5

Two in three Australian adults live with overweight and obesity, which increases the risk of developing chronic conditions like heart disease, type 2 diabetes, dementia, and some cancers. If you are currently overweight, start to include more fresh and nutritious foods and include movement where possible, and speak to your GP or an Accredited Practicing Dietitian if you would like further support. 

Get moving

According to the Australian Government’s Physical Activity and Exercise Guidelines, adults should aim for at least 2.5 – 5 hours of moderate-intensity physical activity each week. Break that down, and it’s just 30 minutes a day1

Moderate-intensity exercise means that your heart rate and breathing should increase, but you should still be able to talk and carry a conversation. This might include things like a brisk walk, playing golf, mowing the lawn, or swimming.  

Muscle strengthening exercise is also important for supporting bone, muscle and joint health, and helps reduce the risk of injury. Aim to perform 2 to 3 sessions of resistance training throughout your week, which may include weights or weight-bearing exercises such as hiking, stair climbing, or racquet sports like tennis or pickleball.  

Physical activity doesn’t just offer physical benefits but can help reduce stress and significantly enhance mental health and wellbeing. That’s why it’s worth making it a priority in your life, both now and in the future.  

Connecting with others

Though life can be incredibly hectic, now is the time to develop and nurture strong social networks and hobbies to maintain your mental health and wellbeing and decrease loneliness and social isolation. Getting involved with local community groups, volunteering, or going to community events can help you nurture relationships and form support networks.

Group of young people play lawn bowls


In your 50’s and 60’s

Between age 50 and 70, focusing on your bone health becomes increasingly important as your bone mass starts to decline.

More than 6 in 10 men and 9 in 10 women have inadequate calcium intake in this age group. Men need around 1,000mg/day and women need 1,300mg/day. Ensure you’re incorporating calcium-rich foods into your diet, such as dairy products, canned bony fish, legumes, nuts, fortified plant-based drinks and fortified breakfast cereals.

Should I be eating more protein?

An increase in protein is not necessary at this age if your diet is already adequate. The need for protein only increases in your 70’s. However, your energy needs start to decline from around age 50, so be mindful to prioritise nutritious foods with protein and vitamins and limit discretionary foods to match your energy needs.

This is also the age when some people may need to go on medication to manage certain health conditions. Ensure you’re getting enough fibre, which can alleviate the symptoms of constipation caused by some medications. Men should aim for 30g/day and women 25g/day. Consume a wide range of fibre-rich foods, like cereals, wholegrain breads, fruits and vegetables, nuts and seeds, beans, lentils, and chickpeas. 

Recommended minimum daily serves from the 5 food groups

Age 50-70VegetablesFruitGrainsMeat + altDairy
Men5.5262.52.5
Women52424


Should my physical activity change?

For people aged 65 and over, the recommendation is to be as active as possible, with at least 30 minutes of physical activity on most days and preferably all days. That may be a brisk walk, bike riding, swimming, gardening, or anything else that gets your heart rate up. If you are looking for low impact options, you might consider these walking sports.

Muscle strengthening exercises also become increasingly important to maintain bone, muscle and joint health. Incorporate resistance training into your routine 2 to 3 times a week, such as weights, or weight-bearing exercises like yoga, dancing, tennis, Pilates, or even carrying the groceries.

Where possible, try to incorporate different types of activities into your week and reduce the time you spend sitting down.

Older woman does mat pilates group class


Age 70 and beyond

Welcome to the Golden Years. This is when you need to ensure you’re eating enough protein in your diet to maintain bone health, prevent muscle wastage, and protect your immune system. High protein foods need to be included in your diet every day from a variety of plant and animal products, including lean meat, chicken, fish, dairy products, eggs, lentils, beans and nuts.

Men also need to increase their calcium intake to 1,300mg/day and women need to maintain a high calcium intake for bone health.

Recommended minimum daily serves from the 5 food groups

Age 70+VegetablesFruitGrainsMeat + altDairy
Men5.524.52.53.5
Women52324

Some people may experience difficulty swallowing, tooth loss/dentures, and other sensory losses, which can make it difficult to buy, prepare and eat the foods and drinks that they enjoy. Consider how you can adapt nutrient rich foods and drinks to ensure you’re getting adequate nutrition. For example, having a fruit and yoghurt smoothie, vegetable soup, or veggie-loaded Shepherd’s pie.   

If you develop any conditions that impair your ability to eat and drink, contact a GP to ensure early intervention and prevent unnecessary weight loss, malnutrition, and dehydration.

Vegetable barley soup


Focus on balance and flexibility

Try and stay as active as possible, and focus on maintaining strength, flexibility, and stability. Incorporate balance training to prevent the risk of falls and slips. Check out this article for some simple balancing exercises you can do at home.

Keep your mind active too

It’s not all about your body. Your mind needs a workout every day to stay healthy too. Learning something new or trying an old favourite in a different group or setting, will keep your brain ticking over. Socialising and connecting with others benefits in many ways, such as reducing the risk of chronic disease and improving mental wellbeing.

Some ideas to keep your mind active might include:

  • Reading a book
  • Painting, knitting, woodwork or other crafting hobbies
  • Doing a jigsaw, word search, or crossword puzzle
  • Hosting a games night or going out with friends to trivia or bingo
Woman sits outside doing a crossword puzzle in the newspaper


Making 1 or 2 changes at a time can be an effective strategy for achieving long-term healthier habits. By prioritising your health now, you can look forward to a healthy and fulfilling future where you feel great in your body and mind.

Sources

World Health Organization. (2020, November 25). Physical activity.  https://www.who.int/news-room/fact-sheets/detail/physical-activity 

Acknowledgement

Content developed by Health and Wellbeing Queensland’s team of expert nutritionists, dieticians, and exercise physiologists.