5 practical tips for staying healthy in your 50s and beyond

Getting older unfortunately might mean getting used to new limitations.

However, making healthy lifestyle changes can improve your quality of life no matter what age you start at.

So, instead of staying stuck in your ways, read on to discover five easy steps you can take to improve your health later in life.

1. Improve your sleep hygiene

Adults should have between seven and nine hours of sleep every night. If you’re lacking in this department – whether you are sleeping too much, too little, or are struggling with poor quality sleep – then you are at higher risk of problems like obesity and heart disease.

Thankfully, it may be possible to improve your sleep hygiene in a few steps.

First, it’s important to address anything that is interrupting your sleep. Investing in ear plugs to block out noise or blackout curtains to stop light from waking you up can aid you in getting the deep sleep you need without interruptions.

If you haven’t already, it is also vital to train your circadian rhythm. You can do this by waking up and going to sleep at the same time every day, including on the weekends, so you fall asleep faster and wake up feeling refreshed and ready to face the day.

2. Keep moving

Exercise might be the last thing you want to face with aching bones and less energy, especially if you haven’t been active in a while. 

However, even light activity – such as a daily walk – can have fantastic benefits for your mental and physical health.

If you haven’t exercised recently, it’s important to build up your activity levels slowly. Start with shorter and lower intensity workouts, and increase them gradually as you build up your strength and endurance.

Finding an exercise you enjoy could be vital for forming a new habit too. From yoga to dancing to cycling, there is something for everyone if you search hard enough, whether you want to exercise on your own or as a group.

3. Stop smoking

If you’ve been smoking for a long time, you might find the habit harder to kick than other people or wonder what the point is in quitting so late in life.

You might be surprised to discover the health benefits of quitting smoking could improve your quality of life within a few weeks.

The NHS found within a few days of quitting, your sense of smell and taste will improve and you will be able to breathe easier.

After a few weeks or months, you will have extra energy and improved lung function, reducing the symptoms of any cough, wheezing, or other breathing problems you might be facing. And after only one year, your risk of a heart attack halves compared to someone who smokes.

4. Connect with your family and friends

As you get older, you might find it more difficult to regularly meet up with your friends and family, which puts you at a higher risk for social isolation.

Unfortunately, loneliness can have a terrible impact on your mental and physical health, increasing your risk of issues such as:

• Anxiety
• Depression
• Dementia
• High blood pressure
• Weakened immune function
• Heart disease
• Obesity

Luckily, there are lots of things you can do to combat social isolation.

New technology offers us more ways to stay connected than ever. Video calls or using devices such as smart speakers can help you stay in touch with your loved ones when you’re not able to travel to see them in person. 

Of course, in-person social interaction is important too. So, make time to meet up with loved ones and discover ways to meet new people, such as joining a local club or attending events.

5. Challenge your brain

Many people who are worried about their memory later in life turn to brain training exercises such as jigsaws, sudokus, or crosswords.

While these puzzles can help to keep your thinking sharp, there isn’t any conclusive evidence to suggest they can prevent cognitive decline as you get older or prevent diseases such as dementia.

However, a study discovered that challenging your brains by taking part in new experiences could help you maintain and improve your thinking skills.

The researchers encouraged their participants to learn a completely new skill – either digital photography or quilting – and found that they experienced benefits to their memory performance.

Taking up a new skill or challenging yourself to do something different also offers you the opportunity to engage more with the people around you and really make the most of your life too.