Nine things over 60s should do each week to stay young (including kitchen dancing) ...Middle East

As we age and enter older adulthood, our risk of certain diseases, including dementia increases, “but it is not an inevitable part of getting older,” insists Emma Taylor, information services manager at Alzheimer’s Research UK.

Three simple rules that we can follow to look after our brains – “love our heart, stay sharp, and keep connected with other people” – are principles that may help ward off a number of other unwanted conditions, while also supporting our mental health.

Naveed Sattar, professor of cardiometabolic medicine at University of Glasgow, reminds people to book in for their free NHS health MOT if they haven’t already – eligible to anyone between the ages of 40 and 75, every five years. “Getting your lipids measured allows you to work out your cardiovascular risk score and discuss with your GP.”

Professor of cardiometabolic medicine Naveed Sattar recommends buying an at-home blood pressure monitor

Focus on fibre and cut down sweet, fatty snacks by half 

“As our bodies get older, we need to eat better quality fuel with simple diet changes,” Sattar continues. “Eat plenty of fibre-rich foods – eat a broader range of fruit and vegetables, and add more salads to meals – fibre is the gut’s lubricant and helps keep weight down.”

Experts recommend ‘exercising’ our brains through regular activities such as games of chess (Photo: Afriandi/Getty)

“As we age, more weight tends to gravitate to the waist which can increase the risk for many conditions – excess weight also puts more pressure on joints and makes activity harder, so improving diet can improve many aspects of life.”

Consultant dietitian Juliet Wilson recommends eating blueberries, oily fish and beans

Wilson recommends focusing on a diet rich in flavonoids, specifically anthocyanins (natural compounds found in richly coloured plant foods like berries) and omega-3 fatty acids (found in oily fish) for brain and joint health; as well as magnesium for bone health, of which good sources include leafy greens, nuts, seeds and legumes. “This may be helpful in protecting against debilitating diseases like dementia and osteoarthritis, both of which are highly prevalent in the elderly population and lead to frailty,” she says.

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Find fun in being more active outdoors – join a walking club or take up tai chi

In your sixties you may need to make a concerted effort to either maintain or increase physical activity. Guidance for adults aged 65 and over suggests at least 150 minutes of moderate intensity activity a week, as well as doing activities that improve strength, balance and flexibility on at least two days a week. That could include lifting weights at the gym or, equally, carrying heavy shopping bags or taking a Pilates class. It’s also recommended that you’re physically active in some capacity every day – even if it’s turning on Spotify and dancing to your favourite playlist for 10 minutes each day in the kitchen with your partner.

Keep muscles supple with Pilates or barre

Strength and cardio instructor Tara Riley, founder of the Tara Riley method @pilatesandtara, says pilates and barre can be transformative for her clients in their sixties. “Pilates will keep the spine mobile and core – abs, pelvis and back – strong, while barre will help to maintain bone density and muscle mass by putting your joints under a safe load for high repetitions,” she says.

Strength and cardio instructor Tara Riley suggests that all over-60s should be doing pilates (Photo: Cecilia Cristolovean-Csiky)

“They are both fabulous for the brain because they require mindful coordination of the body, breath and mind. These types of exercises promote neuroplasticity, by improving neural motor function focusing on coordination, balance and strength.”

Five exercises to do several times a week in your sixties according to Tara Riley

Upper back strengthening and mobilising exercises are particularly important at this age, according to Riley, to help undo the long-term effects of decades spent sitting at a desk all day. Try this sequence to build strength and mobility.

Incline press ups

Great for the back as well as the core – lean at an angle placing hands on a surface such as a table or worktop. Bent elbows toward the waist as you lower yourself to the worktop and then press back up.

Lat pull with the resistance band

Hold a resistance band taught between hands, arms a little wider than shoulder width apart. Extend arms overhead and then pull arms down toward the waist bending the elbows and pulling on the band so the band drops behind the head. This will not only work the muscles but also improve the mobility of the upper back and shoulders.

Dynamic mobility deep squats and lunges

These not only target the large muscles in the quads, hamstrings and glutes but also aid mobility by putting the joint through full range of motion. If deep squats are too challenging, a great place to start is a sit stand, which requires you to stand up and lower yourself slowly back into the chair without using armrests. These are also great for those who have had knee or hip surgery.

Bent knee leg circles

These are a favourite of mine and we do them in barre often — they are wonderful for hip mobility. Standing upright, take one leg with a bent knee and swing it in a circular motion, moving as fully through the hip joint as possible. And then reverse the direction.

Dr Maja Schaedel recommends taking 20-minute naps (Photo: Claire Williamson)

This can get in the way with how “rested” people feel, she says. “One trick to maximise sleep quality is to align your time in bed with your natural circadian rhythm. If you’re a night owl, go to bed later and wake later, if you’re a morning lark go to bed earlier (9pm) but don’t be surprised when you wake at 5am.” She recommends introducing a daily walk or gentle stretching into your routine to improve your sleep.

Deep sleep is crucial for brain health. If you are experiencing insomnia (where you struggle to fall asleep or stay asleep) it’s important to speak to your GP about potential treatment, including melatonin or CBT-I (cognitive behavioural therapy for insomnia), she adds.

Practice being positive, open and willing to try new things

A positive attitude can go a long way for the over-60s says charity director at Age UK, Caroline Abrahams (Photo: JAMIE_LAU)

Granted, “it’s easier to be positive, outgoing and involved if we are in good mental and physical health, financially secure, and well supported by family and friends than if we have none of these things”, she acknowledges, “but whatever your circumstances, trying to find space for fun and enjoyment are really important factors to staying well for longer”.

Exercise your brain with puzzles and hobbies

You’ve no doubt heard it before, but ‘exercising’ our brains through regularly learning new things and mentally-stimulating puzzles, games of chess and hobbies such as learning a language you’ve always loved the sound of, or taking up stress-relieving, mindful activities such as pottery, “makes a lot of sense”, Abrahams says. “If we want our brain to stay in peak condition, we need to use it. We know that doing hobbies and activities that we enjoy is vital for quality of life.”

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