Fitness goals: 8 strategies to stay healthy and happy, age like a pro

Ageing tips: Achieve and maintain a healthy body weight to reduce the risk of chronic diseases such as diabetes, hypertension, and osteoarthritis (Image: Canva)

As you age, your body undergoes changes influenced by various factors, including your lifestyle choices. Poor habits can speed up the natural ageing process, leading to a range of symptoms, from decreased mobility to chronic illnesses.

The effects of ageing can manifest in several ways, such as decreased muscle strength, joint stiffness, and increased susceptibility to chronic diseases like heart disease and diabetes. These changes are often accelerated by unhealthy habits like sedentary lifestyle, poor nutrition, and smoking. However, by making proactive adjustments, you can reduce these effects and pave the way for a healthier, more vibrant future. According to the National Center for Complementary and Integrative Health (NCCIH), maintaining a balanced diet, staying physically active, managing stress, and avoiding tobacco and excessive alcohol consumption are key to promoting longevity and quality of life as you age.

Here is how these 8 lifestyle changes can help you age happy and healthy:

Stay on the move: Engage in moderate exercise such as walking, swimming, or yoga to improve cardiovascular health, muscle tone, and joint flexibility. Physical activity also supports cognitive function and mood regulation.

Stick to good eats: Embrace a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. This approach provides essential nutrients, antioxidants, and fibre. Also, remember to keep yourself hydrated. These are important for maintaining your body function and combating age-related conditions.

Watch your waistline: Achieve and maintain a healthy body weight to reduce the risk of chronic diseases such as diabetes, hypertension, and osteoarthritis. Balanced nutrition and regular exercise play integral roles in keeping your weight in check.

Relax and unwind: Practice relaxation techniques such as meditation, deep breathing exercises, or mindfulness to alleviate stress and promote mental well-being. Chronic stress accelerates aging processes and compromises immune function.

Get some good shut-eye: Prioritise sufficient and restorative sleep, typically 7-9 hours per night for adults. Adequate sleep supports cognitive function, hormone regulation, and also boosts energy.

Hang out with friends: Meet your friends often. Make meaningful social connections and maintain an active social life. Social interaction contributes to emotional resilience, reduces feelings of loneliness, and enhances cognitive health.

Stay in the loop: Schedule routine health check-ups and screenings for conditions such as hypertension, cholesterol levels, and cancer. Early detection and intervention are vital for managing health risks associated with aging.

Keep away from toxins: Refrain from smoking and limit alcohol consumption to promote heart health, lung function, and longevity. These substances contribute significantly to the development of chronic diseases and accelerate aging processes.