Ageing Well

Do you want to live healthier and happier for longer? You are in the right place.

You do not have a choice whether you age or not but you do have a choice about how you age.

There are simple habits that can help you keep strong, sharp, independent, and feeling good;

  1. Move: exercise boosts body and mind
  2. Eat: healthy eating can boost our longevity
  3. Drink: stay well hydrated for healthy ageing
  4. Connect and Engage: make and maintain social connections for your health
  5. Think: use your brain to stay sharp

SMALL changes can make a BIG difference to how you age

MOVE Being active is one of the keys to a longer, healthier and happier life.

 

But, it’s not easy for everyone and we are here to support you to move more, regardless of how fit you feel right now.

 

Being active can be especially difficult for people living with a health condition(s). Click here for specific information and advice about being physically active with health conditions.

 

As well as everyday movement, activities that focus on muscle strengthening at least twice weekly can help improve health, mobility, posture and co-ordination. Click here for specific information and advice on muscle strengthening.

 

Starting and maintaining an activity

To increase your enjoyment of the activity, consider:

·       Finding an activity you enjoy and is right for you

·       Building the amount and intensity of activity gradually

·       Setting manageable goals and reward yourself if you meet them

·       Taking part in an activity with family or friends

·       Keeping well hydrated (have access to a bottle of water)

·       Wearing loose, lightweight clothing.

·       Wearing well-fitting and comfortable footwear

 

REMEMBER:

·       If you are unsure about the risk of being active or have a heart condition, please speak to a health professional before starting.

·       If you experience in new and/or worsening symptoms after during or following start your activities, please seek medical advice.

 

More information:

·       Age UK: Healthy living. Looking after yourself physically and mentally

·       Age UK: Staying steady. How to reduce your risk of falling

·       The Association of UK Dieticians: Eating, drinking and ageing well

 

 

Example habit change:

·       Walk: walk for at least 15 minutes, twice a day

·       Power: do 3 short (6-10 min) bursts of cardio exercise everyday

·       Stand: get up and move for 5 or more minutes every hour through the day

·       Strength and flex: follow a free short (15-20 min) online exercise video once a day

 

The Active Communities programme run a number of sessions across the region that support people to be more physically active in a safe and fun environment.
EAT Healthy eating can boost our longevity.

 

You are what you eat! This phrase is true – eating well can boost our health, longevity and even mood.

 

A good diet and healthy weight is a recipe for a longer, healthier and happier life.

 

More information:

·       Age UK: Healthy living. Looking after yourself physically and mentally

·       Age UK: Healthy eating guide

·       Public Health England: The Eatwell Guide – Helping you eat a healthy, balanced diet

·       The Association of UK Dieticians: Eating, drinking and ageing well

 

Example habit change:

·       Breakfast: have a nutritious breakfast every day

·       Less, more often: eat small portions more often across the day

·       Eat the Rainbow: eat at least 5 portions of fruit and vegetables a day
DRINK As you age, your brain does not always tell you when you are thirsty and many people are chronically dehydrated.

 

This is not good for your physical health but also cognitive functioning such as memory.

 

What’s more, alcoholic drinks, tea and coffee are diuretics meaning they can dehydrate you further.

 

More information:

·       Age UK: Healthy living. Looking after yourself physically and mentally

·       Age UK: Healthy eating guide

·       Public Health England: The Eatwell Guide – Helping you eat a healthy, balanced diet

·       The Association of UK Dieticians: Eating, drinking and ageing well

 

Example habit change:

·       Water: drink 6-8 cups of water every day

·       Less caffeine: limit the number of cups of tea and coffee per day

·       Squeeze the juice: reduce fruit juices and fizzy drinks to only special occasions

·       Bust the booze: limit your alcohol intake to no more than 14 units a week
CONNECT AND ENGAGE Loneliness affects many adults in Dumfries and Galloway, the number of people chronically lonely has increased since the pandemic. This seriously affects your mental and physical health.

 

More information:

·       Age UK: Healthy living. Looking after yourself physically and mentally

·       Age UK: Social Connections and the brain

 

Example habit change:

·       Connect: call or meet a friend or family member for a chat every day

·       Know your neighbours: get to know your community and try to speak to someone everyday, even if it is just to say ‘hello’

·       Share a hobby: take up a hobby and maybe share with others
THINK Use it or lose it applies to the brain.

 

Your brain shrinks as you age but you can still stay sharp by challenging your brains and engaging with people, puzzles and games.

 

More information:

·       Age UK: Mind and Body

 

Example habit change:

·       Learn: learn or do something new and maybe share with others

·       Play: do puzzles and play games every day

·       Be mindful: pause and take notice of your surroundings for at least 1 minute, 3 times a day

Tips for making then maintaining your change

  • Make it specific:choose an action and make sure it’s quantifiable – for instance, you may want to eat 6 pieces of fruit or vegetables a day or cut down to 8 units of alcohol or walk for 30 minutes everyday. Whatever it is – make sure you can measure it.
  • Make it achievable:you know yourself better than anyone – choose actions that are challenging but attainable. Remember, you need to do this everyday so make sure it’s something you will be able to do.

Other useful links:

THANKS

Dumfries and Galloway Council and the Dumfries and Galloway Health and Social Care Partnership would like to thank the Open University for giving permission for content from the ‘Take Five to Age Well’ Campaign to be published on the ‘DG Doing More’ website.

REFERENCES