The older we get, the more our minds and bodies change, potentially in some not so great ways.
However, just because ageing comes with some inevitable downsides doesn’t mean there aren’t plenty of things we can do to increase our health — and lots of things we do that make it worse. You can’t fight the clock or turn back the hands of time, but if you’re guilty of any of these habits, it’s likely your health will suffer for it with every passing year. It’s not too late to switch things up!
1. Letting exercise fall by the wayside.
It’s easy to let exercise slip as you get older—life gets busy, and relaxing on the sofa sounds far more appealing than a jog. But skipping out on movement can lead to weaker muscles, less flexibility, and even make daily tasks feel harder. Staying active doesn’t mean you need to hit the gym every day; even gentle activities like yoga or walking can do wonders for keeping your body spry and energetic. It’s all about finding what works for you and sticking with it.
2. Not getting enough sleep
As you age, sleep can feel trickier to come by, but that doesn’t make it any less important. Skimping on rest leaves you feeling groggy and can mess with your health in ways that sneak up on you, like increased stress or a higher risk of illnesses. Plus, good sleep supports brain function, which becomes even more vital with time. A consistent bedtime routine and a comfy setup can go a long way toward better sleep—and who doesn’t love a cosy night in bed?
3. Skipping meals or winging it with nutrition
Life might be fast-paced, but grabbing a quick snack instead of a proper meal isn’t doing you any favours. As you age, your body needs nutrient-rich foods to stay energised and strong. Relying on crisps or skipping meals entirely can leave you feeling sluggish and lacking in key vitamins. Taking a bit of time to plan balanced meals or adding simple, healthy snacks like fruit can make all the difference.
4. Living off processed foods
We’ve all been guilty of reaching for a ready-made meal or some crisps when time is tight, but making it a habit isn’t ideal. Processed foods are often loaded with hidden sugar, unhealthy fats, and too much salt. Over time, this can lead to weight gain and even more serious issues like heart disease. Fresh, whole foods don’t have to be complicated—think roasted veggies or a simple salad—and they’ll keep you feeling much better in the long run.
5. Letting stress take over
Stress is a part of life, sure, but letting it run the show isn’t great for your health. Constantly feeling overwhelmed and on edge can lead to issues like high blood pressure or poor sleep. It’s worth figuring out what helps you unwind, whether it’s a good book, a long walk, or even a few minutes of meditation. It’s impossible to rid yourself of stress entirely, but it’s important to find ways to manage it so it doesn’t wear you down.
6. Skipping regular health checks
Nobody loves going to the GP (if you can get an appointment, that is), but ignoring your health can lead to problems snowballing over time. Routine checks help catch potential health issues early, making them easier to manage. From blood pressure checks to eye exams, staying on top of these appointments is a simple way to keep everything running smoothly. Think of it as giving your body a regular MOT—it’s worth it! The NHS runs a Health Check program that invites people between the ages of 40 to 74 with no pre-existing health conditions for blood pressure, cholesterol, and weight checks every five years. It’s a start!
7. Spending too much time sitting
Whether it’s at work, watching telly, or scrolling on your phone, sitting for hours on end isn’t doing your health any favours. Staying seated for long periods slows your metabolism and can lead to stiff joints or weight gain. The fix doesn’t have to be complicated—just getting up for a stretch or short walk every hour can make a world of difference. Your body will thank you for it.
8. Smoking or overdoing it on alcohol
We all know smoking is bad for you, but it’s never too late to quit and see real health benefits. The same goes for cutting back on alcohol. A few drinks here and there might seem harmless, but too much can take a toll on your liver, sleep, and energy levels. Swapping out some habits for healthier ones, like mocktails or herbal teas, can still feel indulgent without the downside.
9. Forgetting to drink enough water
Drinking water might not seem like a big deal, but it’s an easy one to forget—especially as you get older and don’t feel as thirsty. Dehydration can leave you feeling tired, achy, and out of sorts. Keeping a water bottle handy and sipping throughout the day is a small effort with big payoffs for how you feel. Plus, staying hydrated is one of the easiest ways to look after your skin and energy levels.
10. Relying solely on medication
Medication is important for managing certain conditions, but it’s not the whole solution. Pairing it with healthy habits, like eating well or staying active, can make a huge difference. For example, exercise can often help with managing blood pressure or cholesterol better than relying on pills alone. It’s all about a balanced approach that works for you.
11. Ignoring posture
Slouching over your phone or sitting awkwardly at your desk might not seem like a big deal, but bad posture adds up over time. It can lead to back pain or even affect your balance. Small changes, like adjusting your chair or taking regular breaks to stretch, can keep your posture in check. It’s a quick win for your long-term health and comfort.
12. Letting social connections fade
Life can get busy, and it’s easy to let friendships drift or skip social events, but staying connected with people plays a bigger role than ever as you get older. Loneliness isn’t just tough emotionally—it’s linked to physical health issues too. Make time for a coffee with friends or join a club—it’s good for your heart and your happiness.
13. Overlooking mental health
It’s tempting to brush off stress, anxiety, or feeling low as just part of life, but mental health deserves attention. Ignoring it can affect your energy, focus, and even physical health. Chatting with someone you trust, practising mindfulness, or even asking for a bit of help when you’re struggling can work wonders for your overall wellness. Your mind deserves just as much care as your body.
14. Overdoing sugary treats
Everyone loves a sweet treat, but going overboard on sugary snacks can lead to weight gain and energy crashes. As your metabolism slows, it’s harder for your body to handle those extra sweets. Swapping biscuits for fruit or yoghurt now and then can help keep your energy steady while still satisfying your cravings.
15. Skipping strength training
Cardio often gets all the attention, but strength training is just as important, especially as you age. Building muscle helps with balance, joint health, and keeping your bones strong. It doesn’t have to mean lifting heavy weights—bodyweight exercises or resistance bands work just as well. A little effort here can keep you feeling strong and capable for years to come.
