At what age should I start looking after my body as I age?

You do not need to wait for a particular age before you start looking after your body as you age. The US National Institute on Aging (NIA) says some factors, such as genetics, are not in our control, but others, like exercise, a healthy diet, going to the doctor regularly and taking care of mental health, are within our reach. So you can start the basics now, whatever your age: move, eat a varied diet, sleep enough, avoid tobacco and have health checks, then adjust the details by life stage.

At what age should I start looking after my health as I age?

The short answer is: now, at the age you are. Health agencies give advice for every stage, from adulthood to older age, rather than an age to wait for.

What you can and cannot control

The NIA explains that many factors influence healthy aging. Some, such as genetics, are not in our control. Others, like exercise, a healthy diet, going to the doctor regularly and taking care of mental health, are things each person can act on.

You can start at any age

The NIA says that no matter your age, you can find activities that meet your fitness level and needs. Changing your diet now can still improve your well-being as an older adult, even if you have not thought much about healthy eating until recently. And quitting smoking improves health at any age, even if you are 60 or older and have smoked for decades.

What each person can do

What each person can do for themselves is build daily habits. The NIA describes taking care of your physical health as staying active, making healthy food choices, getting enough sleep, limiting alcohol and proactively managing your health care, and says small changes in each of these areas can go a long way. So the real question is less "how old should I be to start?" and more "have I started these habits yet?"

What is recommended at each life stage?

This table lists only what the sources state. The ages are the ranges the sources use, not fixed cut-offs.

Muscles

The NIA notes that as people age, muscle function often declines. The NIA explains that muscle-strengthening activities improve physical function, can help you stay independent and make everyday activities easier, such as getting up from a chair, climbing stairs and carrying things.

For skin and memory in your 40s, see At 40 my skin is starting to sag. How do I look after it? and More forgetful in your 40s? What can you start doing now?

What basics matter at every age?

The NIA names staying active, healthy food choices, enough sleep, limiting alcohol and seeing the doctor as part of taking care of your physical health, and says quitting smoking improves health at any age. All of them can start today.

Eat a varied diet

The UK's NHS advises eating at least 5 portions of a variety of fruit and vegetables every day (a portion is about 80g) and basing meals on higher-fibre starchy foods such as rice, potatoes or bread. The NHS also advises adults to have no more than 6g of salt a day, around 1 level teaspoon, including the salt already in food and the salt added during and after cooking. With Thai food, easy steps are adding vegetables to every meal, adding less dipping sauce and fish sauce at the table, and choosing unsweetened drinks.

Move regularly

WHO's 2020 guidelines advise adults aged 18 to 64 to do 150 to 300 minutes of moderate-intensity aerobic activity a week, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening activities that work all the major muscle groups on 2 or more days a week. The guidelines apply irrespective of gender, cultural background or socioeconomic status.

Avoid tobacco and limit alcohol

The NIA says it does not matter how old you are or how long you have been smoking: quitting will improve your health. It also advises that, like all adults, older adults should avoid or limit alcohol.

Sleep enough for your age

The US CDC recommends hours of sleep for adults by age group.

The CDC suggests going to bed and getting up at the same time every day, keeping the bedroom quiet, relaxing and cool, turning off electronic devices at least 30 minutes before bed, avoiding large meals and alcohol before bed, and avoiding caffeine in the afternoon or evening. The NIA adds that older adults need the same seven to nine hours of sleep as all adults but often do not get enough, and suggests avoiding napping late in the day.

How should exercise change as you get older?

The weekly amount of aerobic activity stays similar. What is added is training for balance, strength and flexibility.

Get all three types

The NIA says most people tend to focus on one type of exercise, but it is important to get all three types: aerobic, muscle-strengthening and balance. Some activities combine several types, such as yoga, dancing or water aerobics. The NIA suggests gradually building up to at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week, and avoiding sitting for long periods.

Advice for people aged 65 and over

The NHS advises people aged 65 and over to do activities that improve strength, balance and flexibility on at least 2 days a week. The US CDC gives balance examples such as walking heel-to-toe or standing up from a sitting position.

If you cannot reach the recommendations

The CDC advises being as physically active as your abilities and conditions allow, and notes that some physical activity is better than none. The NIA also says even light-intensity movement can be beneficial. If you are unsure about a particular activity, talk with your doctor.

When should health checks start, and what do they include?

Health checks let you follow your own numbers over time. Each country sets its own ages and items.

An example of checks from age 40

The UK's NHS Health Check invites people aged 40 to 74 for a check every 5 years. It includes:

• measuring height and weight
• measuring the waist
• a blood pressure test
• a cholesterol test, and possibly a blood sugar test

Afterwards, staff give advice on diet, exercise, cutting down on salt and alcohol, and stopping smoking.

As you get older

The NIA advises older adults to visit the doctor at least yearly, and possibly more depending on their health. Ask the doctor or hospital you usually visit which checks suit your age and history. If you take regular medication, bring the list and talk to your doctor or pharmacist.

How should you protect yourself from the sun day to day?

Sun protection is a habit you can start at any age. In Thailand the sun is strong most of the year, so make it a daily habit, not just for beach days.

Use shade and sunscreen

The NHS advises spending time in the shade between 11am and 3pm and using at least factor 30 sunscreen with at least 4-star UVA protection.

Apply enough and reapply

The NHS says adults covering the whole body should aim to apply around 6 to 8 teaspoons, and that sunscreen needs to be reapplied liberally and frequently, including every 2 hours.

What should older adults pay attention to when eating?

As people get older, the question is not only what they eat but also whether they enjoy their food and eat enough.

Common roadblocks and what to try

The NIA lists common problems that can make healthy eating harder for older adults, with suggestions.

If food seems to get stuck in your throat or is hard to swallow, the NIA advises talking to your doctor. If you take regular medication, ask about food interactions whenever a new medicine is prescribed.

If you look after older parents

Notice whether they are eating less, finding it hard to chew, or changing in weight. Sharing meals is one of the NIA's suggestions for people who eat alone. If you have concerns, talk to a doctor or dentist. People who take regular medication should ask a doctor or pharmacist before making big changes to their diet or exercise.