7 healthy habits for more active ageing and independence

Ageing is a natural part of life, but it does not mean giving up independence. Maintaining healthy habits over the years can support the ability to carry out everyday tasks, protect physical and mental health, and promote wellbeing as people get older. Small activities added to a daily routine can make a meaningful difference.

“Maintaining independence in later life does not mean doing everything alone; it means having the ability and support to take part in decisions and carry out the activities that are possible within one’s own circumstances. The adoption of healthy habits must take individual characteristics into account. For this reason, health professionals can advise on the activities, dietary changes and care that are most suitable in each case,” says Marcela Figueiredo Martins, MSc, coordinator of the Physiotherapy course at Anhanguera College.

Estela Mares, a lecturer on the Psychology course at Anhanguera College, explains that cognitive stimulation and social interaction are essential foundations for more active, independent ageing. “Activities that challenge the mind help to maintain memory and decision-making ability. At the same time, sustaining social connections reduces isolation and encourages participation in everyday activities. This combination of mental exercise and social interaction creates an environment that supports independence, delaying functional decline and promoting quality of life in later life.”

Below, the specialists outline habits that can support more active ageing. Take a look!

1. Keep the body moving

Regular physical activity can help maintain muscle strength, balance, mobility and endurance. These factors are important for everyday tasks, including walking, climbing stairs and doing household chores.

Walking, strengthening exercises, stretching and other activities can be included in the routine, provided they are appropriate for each person’s health condition and, when required, guided by a professional.

2. Eat a balanced diet

A varied diet helps provide nutrients that are important for the body to function properly. Fruit, vegetables, pulses, cereals, protein and other foods can form part of balanced meals, helping the body to be better prepared for physical activity. It is also important to stay well hydrated and to pay attention to changes in appetite or difficulties with eating, which may require professional assessment.

3. Stimulate memory and cognition

Keeping the brain active is another important habit. Reading, learning something new, doing crosswords, playing memory games, listening to music, studying or taking up a new hobby are all ways to provide cognitive stimulation. Rather than focusing solely on activities regarded as being “for memory”, the key is to maintain a routine involving learning, curiosity and active participation.

4. Maintain a suitable sleep routine

Good sleep supports rest and the body’s proper functioning. Persistent changes in sleep, such as frequent difficulty getting to sleep or excessive daytime sleepiness, should be monitored.

Keeping regular times for going to bed and waking up, ensuring the environment is comfortable, and avoiding stimulants close to bedtime are among the measures that can encourage a healthier sleep routine.

5. Nurture social relationships

Contact with family, friends, neighbours and social groups can promote emotional wellbeing and help sustain an active social life. Taking part in community, cultural, sporting or leisure activities can also reduce isolation and offer opportunities for exchange and companionship.

6. Have regular health check-ups

Routine appointments and tests make it possible to monitor health conditions and detect changes that need attention. It is also important to keep vaccinations up to date and to use medicines only as directed by a healthcare professional. This follow-up can help preserve functional ability and prevent health problems from significantly affecting independence.

7. Adapt the home to prevent falls and accidents

Safety at home is especially important for maintaining older people’s independence. Loose rugs, items left around, poor lighting and obstructions in walkways can increase the risk of accidents. Simple measures, such as improving lighting, keeping rooms tidy and fitting grab rails where needed, can make the home safer.

By Deiwerson Damasceno dos Santos