Six simple habits to help you age better
Ageing can be a challenge that’s for sure. Things in your body don’t work as well as they did, and boy do they need more maintenance. But it can also be positive and enjoyable. And a lot of helping to make it the latter comes down to the small things we do every day — the regular habits which, if you build them up over time and stick with them, build into an age-buffering deposit for your body and brain.
So if you’re wondering what are the habits that really matter, why they work, and how they make us feel better both physically and mentally, here are your answers:
1. Move Your Body (More Than You Think You Need To)
I mean, obviously I’m going to lead with this. You’d expect nothing less. But honestly, it’s the big one.
Regular physical activity is one of the strongest predictors of healthy aging. People who stay active not only live longer, but have been shown to enjoy more of those years without pain or disability.
Clearly I’m not suggesting you become a marathon runner (though if that’s your ambition, I’ll cheer you on every step of the way. From the sidelines, you understand). Just small amounts of exercise each day will affect your ageing in a positive way. And that includes not sitting quite so much - I’m standing at my desk as I write this - and moving around more than you might otherwise (see below).
Why movement and exercise is so effective in ageing well:
Strengthens muscles and bones
Supports heart health
Reduces inflammation
Boosts brain function and mood
The mental bonus of releasing endorphins which help reduce anxiety and stress
I’ve written loads about exercise and exercises on Heydays, but THIS is as good a place to start as any
2. Sleep like it’s your job
Sleep tends to be underrated as a contributor to healthy ageing. Studies have regularly shown that getting around seven to eight hours of consistent sleep is linked to significantly better odds of getting older in the best way possible.
And that’s not just because good sleep leaves you feeling rested and ready for the day ahead. The time you spend asleep is when your body effectively repairs itself and your brain decompresses and resets. And both of those things help memory and cognitive function, heart health and blood sugar regulation as well as lowering the risk of diseases like Alzheimer’s.
The mental bonus of better sleep is the affect it has on your mood (better), thinking (clearer) and emotional resilience (improved).
Check out my guide to getting the best night’s sleep possible HERE
3. Eat for Strength, Not Just Weight
Unless there’s a medical reason you need to, forget about dieting and think of food and what you eat as fuelling.
As we age, maintaining muscle becomes ever more important. That’s where nutrition — especially protein — comes in. Research suggests older adults benefit from eating around 1.0–1.3g of protein per kilogram of body weight daily (as a guide a large egg has roughly 6g of protein, a chicken breast or salmon fillet clocks in at 20-25g. THIS is a useful protein chart from the British Nutrition Foundation.)
The reason protein matters is that it preserves our naturally declining muscle mass and supports our metabolism and combined that has a significant positive impact on our mobility.
As with all things, balance is key. Eating a varied, healthy diet with a good mix of fresh foods, including vegetables and fruit not only helps support our bodies, but our brains as well.
Discover the way I help myself to eat healthily and with lots of delicious variety HERE
4. Connect and Stay Curious
Staying mentally and socially engaged is much more impactful to healthy ageing that you might think.
Seeing friends regularly, being part of a class or group, learning something new, all these things are strongly linked to better brain health and reduced risk of dementia thanks to the way they help keep our neural pathways active, reduce loneliness (which has been proved to be a major health risk in older age) and build emotional resilience.
And don’t underestimate the power of purpose, connection and curiosity as mood boosters either.
5. Get Up!
Modern life is very sedentary and that’s not good. Research shows that more sitting is linked to lower quality of life and worse health outcomes later on.
Happily, there’s an easy, and let’s be honest, blindingly obvious, fix for this one: stand up more often!
Also try to have a short walk after meals. Movement of any sort improves your circulation, metabolism and energy which in turn improves the way you age.
6. Make These Daily Habits
This is the thread that ties everything together: consistency. Your body loves routine. So when you eat regularly, move daily and sleep at similar times, you’re supporting your internal clock - known as your circadian rhythm, which affects everything from hormones to energy levels.
Getting into the habit of doing the things your body and brain need gives you the best chance of staying well with good physical and mental function as you age.
If you’re now thinking ‘that’s all well and good, but how do you get into those age-supportive habits and make them stick?’ well hopefully this will help:
Simple Tips to Make Habits Stick
1. Start absurdly small
Dial down your ambitions. Think “5-minute walk,” not “whole new fitness regime.” Small wins build momentum.
2. Attach habits to existing routines
That post-meal walk. An alarm set for 30 minutes when you’ve got a long stretch of sitting at a desk or task, to remind you to get up. Doing some countertop press ups or gentle squats whilst you’re waiting for the kettle to boil.
3. Focus on consistency, not intensity
Doing something most days beats doing everything once.
4. Make it enjoyable
Hate running? Don’t run. Love dancing? That definitely counts. When something is enjoyable, you’re far more likely to stick with it.
5. Track progress (without becoming obsessed)
Whether it’s steps, sleep, or mood — paying attention to improvement keeps you motivated.
As for when to start with all this age-bonus activity. Honestly, whenever you’re ready.
