Living Well for Longer

5 key areas you should know about and some of the things you can do to maintain independence, stay healthy, and active at all ages

Physical Wellbeing

To keep moving is essential for your muscles, bones, joints and mind; it can ease pain and stiffness.

  • Something is better than nothing
  • Start small and build up gradually
  • Just 10 minutes at a time provides benefit, aim for 150 mins a week
  • Walk briskly, do simple exercises, sit less- “keep up activities that get you moving”
  • Listen to your body; pace yourself
  • Avoid doing too much or the activities that make you worse the next day
  • It is a myth that rest is always best

UK Chief Medical Officers’ Guidelines 2011 Start Active, Stay Active

Mental Wellbeing

Here are ten practical steps you can take to protect your mental wellbeing:

  • Be prepared for changes
  • Talk about problems and concerns
  • Ask for help
  • Think ahead and have a plan
  • Care for others
  • Keep in touch
  • Be active and sleep well
  • Eat and drink sensibly
  • Do things that you enjoy
  • Relax and have a break

How to look after your mental health in later life

Healthy Eating

Nutritious diets will help keep your body healthy, strong as well as looking and feeling your best.

  • Eat at least 5 portions of a variety of fruit and vegetables every day
  • Choose foods lower in fat, salt and sugars
  • Limit fruit juice and smoothies to a total of 150mls a day

NHS healthy eating advice

Eat well guide

Vitamin D

Essential for healthy bones, take a daily supplement.

  • During autumn and winter (from October until the end of March) the sun isn’t strong enough in the UK to produce vitamin D
  • It’s difficult to get enough vitamin D from food alone; many of us risk not getting enough
  • Taking a daily supplement containing 10mcg of vitamin D, particularly during autumn and winter helps to keep levels of the vitamin topped up during the colder months

NHS advice on Vitamin D

Scientific advisory group on nutrition

Sleep

A regular bedtime routine will help you wind down to sleep.

  • Good-quality sleep is more important than the amount of sleep that you get
  • It helps to keep you feeling healthy
  • While you sleep your body builds and repairs itself
  • Sleep deprivation can raise your risk of diabetes, weight gain, depression and more

One You – supporting you to make simple changes towards a longer and happier life