Living Well for Longer - Arthritis and Musculoskeletal Alliance

Living Well for Longer

Some things you can do to maintain independence, stay healthy and active at all ages – 5 key areas of health

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

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

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

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

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

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