Healthy ever after: A guide to ageing well

ARTICLE
04 April 2023 dot 3 min read

We all want to live a longer and healthier life, right? Ageing may feel like a non-negotiable natural process, but we do have some control over how we grow older.

Each of us has a chronological age based on how many birthday candles we’ve blown out. But we also have our health age (how old our body really is). It’s this age that we can truly do something about – and here’s how.

According to AIA research, Australians are ageing up to nine years faster than we should be.1 The AIA Vitality Age Calculator is a tool that works out your health and wellbeing age. It takes into consideration exercise habits, diet, smoking status, alcohol intake and mental wellbeing. It then provides you with an average health and wellbeing age which you can compare to your actual age.
 
But how can we improve our health and wellbeing age?

Unlocking the secret to healthy ageing

From maintaining a healthy diet, to prioritising sleep and moving our bodies more, here are a few ways to better your health as you approach later life.
 
Eat plants 
Experts are increasingly pointing to our gut microbiome as one of the key factors of healthy ageing.2 Your gut is home to trillions of microbes that make up your gut microbiome. These bugs are important to your health throughout your life and lead the way for good health in old age.
 
Professor Tim Spector, a world-leading scientist and microbiome expert, recommends eating 30 different plant foods each week and giving your microbes plenty of fibre.3 So, how do you increase your plant and fibre intake?
 
  • Aim for 30 plant foods each week by eating a variety of fruits, veggies, wholegrains, nuts and seeds.4 Plus, include great sources of fibre into your diet with things like apples, berries, brussels sprouts, spinach and kale.5
Sleep more
One of the world leaders in sleep research, Matthew Walker, PhD, explains that, “The shorter your sleep, the shorter your lifespan.”6 And although the science behind this statement is complex, one thing is for sure – sleep affects the way we age. Recent studies have shown that deep sleep helps fight off dementia, particularly Alzheimer’s disease.7 Adults are recommended to get between 7–9 hours per night, so what can you do to ensure you get more sleep?
 
  • Start implementing healthier sleep habits into your routine, like reducing your screen time, so you’re more likely to get to bed on time.
Move like you mean it
Recent research found that older people who did strength training twice a week lived longer and with less health issues than those who didn’t.8 Plus, it won’t take long to see improvements with studies showing programs as short as 6–8 weeks can improve muscle mass.9 How can you get these benefits?
 
  • Join a gym and start a weights program or keep a pair of weights near the TV and pick them up when you have a few moments to spare.
Check in on your health
Your body changes as you get older, and so do your health needs. A good way to keep on top of your health as you age is to schedule regular checks with your doctor throughout your life. But where should you start?
 
  • The AIA Vitality Health Check is a simple way to understand your health and wellbeing better. You’ll find out your body mass index (BMI), blood pressure, total cholesterol and blood glucose levels.

How AIA Vitality can motivate you to age well

Moving your body more, getting enough sleep and completing regular health checks are not only great for your health age, but you can also earn AIA Vitality Points at the same time.
 
These points go towards earning your next AIA Vitality Status, which unlocks greater discounts and benefits for you to enjoy.
Footnotes
1 https://www.aia.com.au/en/about-aia/about-us/media-centre/press-releases/2021/new-health-wellbeing-calculator-reveals-australians-ageing-nine-years-faster-than-they-should-be
2 https://joinzoe.com/learn/gut-microbiome-healthy-aging
3 https://joinzoe.com/learn/gut-microbiome-healthy-aging
4 https://www.aia.com.au/en/health-and-wellbeing/health-and-wellbeing-hub/eat-well/marika-day-why-you-should-ditch-diets-in-your-new-years-resolution
5 https://joinzoe.com/learn/gut-microbiome-healthy-aging
6 https://www.sleepadvisor.org/sleep-aging/
7 https://www.health.harvard.edu/blog/sleep-well-and-reduce-your-risk-of-dementia-and-death-2021050322508
8 https://www.sciencedirect.com/science/article/abs/pii/S0091743516300160?via%3Dihub
9 https://www.physicalactivityaustralia.org.au/healthy-ageing-staying-physically-active/

Staff Writer
Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances
Disclaimer:
Copyright © 2022 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as at 6 December 2022 and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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