Prevention is better than cure

As we get older, we should all take proactive steps to maintain our health and independence. 

Drawing on guidance from the Australian Government’s Healthdirect website, and other authoritative sources, here are evidence-based preventative strategies tailored to people aged 65 and over.

Stay physically active 

Aim for at least 30 minutes of moderate-intensity activity – such as brisk walking, swimming, or gardening – on most days. If this isn’t feasible at first, begin with 10 minutes once or twice daily and gradually build up. Include muscle-strengthening and balance exercises (e.g. light weights, tai chi) twice weekly to maintain strength, reduce frailty, and prevent falls.  

Follow a nutrient-rich diet 

Older Australians need fewer calories but more key nutrients. Healthdirect recommends daily serves from all five food groups: grains, fruits, vegetables, lean protein, dairy, plus fibre-rich foods to support digestion. Even small nutrient-dense meals help maintain weight, bone density, and muscle mass. 

Keep up with vaccinations

Annual flu shots and COVID-19 boosters are vital. Seniors are also recommended to receive high-dose or adjuvanted influenza vaccines designed for people over 65. Staying current with immunisations reduces the risk of severe illness and complications.

Regular health checks 

Have routine screenings for blood pressure, cholesterol, diabetes, kidney function, and bone density. Cancer screenings and sensory tests for vision and hearing are essential preventive steps. These measures help catch issues early and maximise treatment outcomes. 

Prevent falls 

One in four older Australians experiences a fall each year. Reduce this risk by creating a safe home environment – for example, by installing secure floor coverings and grab rails – and engaging in balance and strength routines. If you’ve fallen before, consult your doctor for a falls risk assessment.  

Protect mental health and brain function 

Regular physical activity and social engagement are effective in reducing depression and dementia risk. Lifelong learning, hobbies, and community involvement stimulate the mind – and studies by universities like Murdoch, Sydney, and Melbourne confirm the importance of combining cognitive and physical health strategies to maintain brain function. 

Engage in restorative care 

New clinical guidelines encourage goal-oriented, multidisciplinary approaches to help older adults regain function after setbacks, such as recovering from a fall or illness. These programs, championed by Flinders University researchers, support independence and wellbeing in community settings.  

Monitor alcohol, tobacco, and medicines 

Avoid tobacco entirely. Restrict alcohol to no more than four standard drinks per day and 10 per week. Finally, review medicines regularly to prevent adverse effects – especially if taking many different drugs. 

Further reading: Healthdirect, Health, Flinders University, Murdoch University, Melbourne University