A car that is looked after runs well. So too with us; how we function depends on the maintenance of the vehicle that carries us along. While our genetic makeup and our past lifestyle play a part, there is a lot that can be done not only to maintain our health and wellbeing but, in some instances, to improve it. Whatever you do, the message is to stay active in all spheres of your life and retain as many skills as you can.
Nutrition
Healthy eating is a major factor in keeping you well. Your appetite may decrease as you age but it is still important to eat three meals a day, healthy snacks, and foods of high nutritional value. Planning, preparing and cooking meals, and keeping regular mealtimes are important for retaining skills and bringing routine to your day. Share a meal with others if you can. This has health benefits, as you eat more and make better nutritional choices. Plus, it even makes the food taste better!
If you need help with meals, you may be able to access home support services or Meals on Wheels, or you can buy ready-made meals from specialist providers or your supermarket. Your local health service may provide occupational therapists to advise you about specialised equipment for use in the kitchen, and dietitians for nutritional advice.
Exercise
The type of exercise most suitable for your body type may be very different to that which is best for your friend; some people are built for endurance while others are built for short, sharp bursts. Whether you have any health conditions also needs to be considered. What's safe for one person may not be safe for another. That's why information about exercise programmes often tell you to 'check with your doctor first to see if this is right for you'.
It's common nowadays to see older people at the gym, in the swimming pool, out cycling, or in a walking group. These people have discovered the benefits of exercise. Their health and mobility improve, they feel better, they sleep better, their mood is brighter, they stay in touch with their community and they're having fun. They are doing things that help them stay independent.
High Intensity Interval Training
There is now a growing body of evidence that High Intensity Interval Training (HIIT) can benefit many older people, and that it can be safe when properly supervised - even for people who haven't been active, or who have heart or metabolic conditions. Researchers haven't yet agreed on the best way to structure a HIIT programme, though. If you are considering a new exercise programme such as this, ask your doctor to see if it's right for you.
Strength and balance
Falls are the most common cause of injury in New Zealand - one in three people over 65 injure themselves in a fall. Falling isn't an inevitable part of ageing though. Regular strength and balance exercise is one of the most effective ways to reduce your risk. ACC-approved community strength and balance classes run throughout the country, and are designed to suit a range of ages and abilities. For more information, see our article 'What is a Live Stronger for Longer programme?'
Bone health
As you age, you can maintain and built bone density. Good bone density means that your bones are less brittle and more resistant to breaking. Retaining some bone density is especially important for women, who are more prone to brittle bones. Strength-building and weight-bearing activities such as weight training, walking, and heavy gardening help build bone density.
Research shows that a bone-healthy diet can also be effective, such as eating lots of leafy greens (both raw and cooked) and high protein and calcium-enriched foods. Some people have great faith in supplements for building bone health. If you want to take these, it's advisable to talk to your doctor or health advisor first.
Taking care of your body
Foot care
Ensuring your feet are well cared for is important for maintaining mobility. If you suffer from foot pain or problems, you should consider seeing a registered podiatrist for treatment.
Eyes and ears
Looking after your eyes and ears may be more important than you think. See the article Why You Should Have Frequent Eye and Hearing Checks for more information.
Brain health
Exercises that are good for the heart are good for the brain. Do word and number puzzles, use written and spoken language, go to cultural activities, be creative, and do household activities. Have a healthy diet and drink plenty of water. Get regular health checks, including blood pressure, cholesterol, weight, hearing and sight test. Protect your head - reduce the risks of falls at home.
Looking after your brain may reduce your risk of dementia. A major international review in 2024 identified 14 risk factors that can be changed, and estimate that addressing them could prevent or delay nearly half of dementia cases. Hearing loss is the biggest of these, and untreated vision loss and high 'bad' cholesterol have recently been added to the list - another good reason to keep up with regular checks.
Sexual health
Older people are not immune to sexually transmitted infections so if you are sexually active use recommended precautions and protections. Sexual activity later in life is as varied as people have always been; some will and some won't be having sex at any given stage of life's journey.
Emotional health
Your emotional health matters as much as your physical health. Loneliness and low mood can creep up on you, particularly after a big change such as retirement, losing a partner, moving house, or giving up driving. Keep in touch with family and friends, and look for ways to stay part of your community - a club, volunteering, a class or a regular coffee with the neighbours. Staying connected is good for your brain too: social isolation is one of the risk factors for dementia. If low mood lingers, talk to your doctor.
Don't dismiss the value of keeping a pet for company. Pets help keep you active, bring meaningful activity into your day and keep your mind sharp, all of which improves quality of life. Sometimes caring for a pet can become too difficult. If this becomes the case, rehoming is a good choice. If you can't arrange this within your network, ask your local SPCA for advice.
Alcohol
You may have grown up thinking a little drink was relatively harmless. It turns out it's not. Many people are unaware that as you age, your body is less able to cope with alcohol. It affects cell repair, can alter the effect of medications, and worsen medical and mental health problems. New Zealand's low-risk drinking guidelines date from 2011, when some research suggested small amounts of alcohol had health benefits. That view has changed, and the guidelines are being updated, with new advice expected in 2027. Drinking less is always a good choice.
You medication
Takin medication incorrectly can be more serious than people realise. It's often a factor in hospital admissions of older people. Some people have a confusing number of pills to take. Others may not know what their medication is supposed to do, how long they should take it for or what the side effects may be. This can be compounded by eyesight problems and other disabilities. It's therefore not surprising that mistakes are made. Talk to your doctor or pharmacist about your medication so you understand it, and enquire about medication management systems or services that might help.
Sexual health. Older people are not immune to sexually transmitted infections so if you are sexually active use recommended precautions and protections. Sexual activity as we age is as varied as the individuals we have always been; some will and some won't be having sex at any given stage of life’s journey.
Emotional health. Look after your emotional health and maintain your social networks.
Don’t dismiss the value of keeping a pet for company. They help to keep their owners active, bring meaningful activity into the day and keep their brains sharp, all of which improves quality of life. Sometimes caring for a pet can become too difficult. If this becomes the case, adoption is a good choice. If you can’t arrange this within your network, ask your local SPCA for advice.
Alcohol. We used to think having a little drink was relatively harmless. It turns out it’s not. Many people are unaware that as we age our bodies are less able to to cope with alcohol. It affects cell repair, can alter the effect of medications, and worsen medical and mental health problems. Drinking less is always a good choice.
Your medication. Taking medication incorrectly can be more serious than many people realise. It’s often a factor in hospital admissions of older people. Some people have a confusing number of pills to take. Others may not know what their medication is supposed to do, how long they should take it for or what the side effects may be. This can be compounded by eyesight problems and other disabilities. It’s therefore not surprising that mistakes are made. Talk to your doctor or pharmacist about your medication so you understand it, and inquire about medication management systems or services that might help.
Updated: 14 Oct 2026