22/09/2025
Synopsis below, Aging Best Ways.
Brain, body, mindset: Best ways to age healthily. Ella Nunn. (See SMH, 20 September 2025, p20 for full article).
1. Walking
Whether you're loyal to 10,000 steps a day, or you focus on speed and intensity, walking has powerful health benefits, ranging from improved cardiovascular fitness to better circulation.
It's important to incorporate some form of resistance training to help "combat age-related muscle loss, which is clinically known as sarcopenia. It can also help with balance, co-ordination and improved bone density". says Dr Cheryl Lythgoe.
"You don't have to be lifting heavy weights at the gym," says Lythgoe. "You could try hill walking, gardening or carrying heavy groceries. Putting the body under gentle physical stress can slow down the signs and symptoms of ageing, allowing us to be active in our later years."
2. Doing the crossword every day
Brain stimulation is important at every age. However, if you make a habit of doing your daily crossword or Sudoku to the point where it's hardly a challenge and simply a habit, this could cause your brain to stagnate.
A study published in Behavioural Brain Research says new neurons in the brain can die unless we engage in some form of "effortful learning experience" to incorporate them into circuits used for learning. To maintain our cognitive abilities, we need to challenge the brain with different mental tasks each day.
… you could try a harder version, a different puzzle or a new activity or skill (such as learning a new instrument or a language) to strengthen your brain.
3. Wearing the wrong shoes
As we age, it becomes more important to consider if the shoes we're wearing support our health and stability.
"As we get older, it's common to suffer from different foot issues, and therefore, some people tend to opt for larger, looser-fitting footwear, or resort to slippers," Lythgoe says. "Unfortunately, larger and looser doesn't provide the support our feet need, and increases our risk of foot issues and falls."
Footwear should be supportive, low-heeled, have a wide toe box where required, and a slip resistant sole, which will improve and support overall mobility, Lythgoe says.
4. Using earphones too often
A 2022 review highlighted the rise in hearing loss among young people who used personal listening devices. In 2022, the World Health Organisation revealed that more than 1 billion people aged 12 to 35 risk losing their hearing due to prolonged exposure to loud music.
Normal conversation tends to register at 50 to 60 decibels, while modern earphones can reach levels comparable with a rock concert at 100 decibels, Arora says. "Whilst most people won't listen to their music or a pod cast at this maximum level, even prolonged exposure at a slightly lower volume can contribute to tinnitus or sensorineural hearing toss, which can cause longer-term problems," he says.
He advises using earphones at a lower volume with frequent breaks to minimise damage.
5. Asking someone else to open a stiff jar
As we age, grip strength is a "great indicator of overall body strength", Lythgoe says. "Various studies demonstrate that good grip strength can lower our risk of cardiovascular disease, cognitive decline and frailty," she says.
"To improve your grip strength, try carrying groceries, repeatedly push yourself out of a chair, or do more purposeful weightlifting exercises," says Lythgoe. "Whilst I appreciate this can be challenging for those with inflammatory or degenerative conditions, doing nothing with your grip strength is more dangerous, so remember to start slow and build slowly."
6. Always drawing the curtains
Having your curtains open can be uncomfortable on hot and stuffy days but keeping your curtains closed at all times can profoundly affect your mental and physical health.
An expert review in Photochemical and Photobiological Sciences highlighted that regular sun exposure can lower blood pressure and reduce risks of heart disease, type 2 diabetes and obesity. It also appears to benefit the immune system by potentially reducing inflammation. Meanwhile, a number of studies point to a positive association between sunlight exposure and good mental health.
