AGEING EXPERTS USE THESE 5 SIGNS TO RATE YOUR ODDS OF A HEALTHY, LONG LIFE

Healthy ageing means more than simply avoiding disease. According to the World Health Organization, it is about maintaining the functional ability that supports wellbeing in later life. A project called Take Five to Age Well, co-created by The Open University and Age UK, translates that idea into five practical habits older adults can focus on for 30 days. Together, these behaviors offer a simple framework for improving long-term health and independence.

     

Eating well and staying hydrated

Nutrition plays a central role in healthy ageing. Experts recommend a varied diet rich in fruits and vegetables, with special attention to protein, calcium, folate and vitamin B12 in older adults. Recent research links plant-rich diets to a greater chance of ageing without major disease and suggests that lifelong healthy eating may add years to life expectancy. Hydration is equally important: studies indicate that proper fluid intake may slow biological ageing. Limiting alcohol to recommended guidelines — or skipping it when possible — is also associated with lower risks of cognitive decline and chronic illness.

Moving the body regularly

Physical activity remains one of the strongest predictors of longevity. Research reviews show that active individuals have a 30% to 35% lower risk of early death compared with inactive people. The project encourages simple, sustainable movement, such as daily walks, short strength sessions or regular stretching breaks. Public health guidelines suggest at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week, with medical advice recommended for those restarting exercise after a long break.

Staying socially connected

Strong relationships are a powerful, often overlooked factor in healthy ageing. Regular social interaction — whether through conversations, hobbies or community involvement — has been linked to longer lifespans and better mental health. In contrast, social isolation may significantly raise dementia risk. Maintaining daily connections helps protect emotional wellbeing and supports cognitive resilience over time.

Keeping the brain engaged

Mental stimulation is another pillar of long-term brain health. Activities such as reading, puzzles and strategy games are associated with reduced dementia risk. Neurologists describe the benefit as building “cognitive reserve,” a form of mental resilience that may delay or soften the effects of age-related decline. Lifelong learning and curiosity act as ongoing workouts for the brain, reinforcing neural pathways that support memory and reasoning.

2026-02-12T17:42:09Z