Key Takeaways
- Be active every day, with strength and balance activities on at least 2 days a week.
- A clutter-free home, good shoes, eye and hearing checks and a medicines review help prevent falls.
- Eat well, drink regularly and consider vitamin D in autumn and winter to help protect your bones.
- Ask your GP surgery which vaccines you can have, and see a GP if memory changes worry you.
- Call 999 for sudden confusion or signs of a stroke or heart attack.
Welcome to the Voddler.co.uk healthy ageing guide, for anyone who wants to stay active, independent and well in later life, and for those who support them. Small, simple habits can help at any age.
Like all Voddler.co.uk health guides, this one was written by our editorial team and is based on NHS and NICE guidance and peer-reviewed sources.
Stay Active: Strength, Balance and Moving More
Staying active keeps you strong and steady and makes everyday tasks easier. The NHS physical activity guidelines for older adults say people aged 65 and over should:
- be active every day, even if it is just light activity
- do activities that improve strength, balance and flexibility on at least 2 days a week
- do at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity if you are already active
- reduce time spent sitting or lying down
Carrying heavy shopping bags, heavy gardening, yoga and tai chi all help build strength. Start gently, and speak to a GP first if you have not been active for a while or have a health condition.
Preventing Falls at Home
Falls can knock your confidence, but you can do a lot to lower your risk. The NHS advice on preventing falls includes:
- clearing clutter and trip hazards, such as loose rugs and trailing wires
- wearing shoes or slippers that fit well, do not slip off and have a good grip
- having regular eye tests and hearing checks
- not drinking too much alcohol
- asking a GP or pharmacist if your medicines could be affecting your balance
Foot problems can also make you unsteady, so see our guide to foot health and footwear and our fall prevention and home safety guidance. If you have had a fall or are worried about falling, tell your GP, who may refer you to a falls service for strength and balance training and other checks.
Eating Well, Drinking Enough and Protecting Your Bones
Base meals on fruit and vegetables, wholegrain starchy foods and protein such as beans, fish, eggs and meat. If your appetite is smaller, eat little and often.
Older adults are more at risk of dehydration, so drink regularly through the day. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count.
Looking After Your Bones
Weight-bearing activity, calcium-rich foods such as milk, cheese and kale, not smoking and limiting alcohol all help protect your bones. The NHS advises everyone to consider a daily vitamin D supplement in autumn and winter, and recommends one all year round if you are not often outdoors.
The Voddler.co.uk Checklist for Regular Health Checks
Regular checks help pick up problems early:
- Medicines: if you take several, ask your GP or pharmacist for a medicines review, and do not stop a prescribed medicine without advice.
- Eyes: have regular sight tests, even if your vision seems fine. Many older adults can get them free on the NHS.
- Hearing: see a GP if you think your hearing is getting worse. Some pharmacies and opticians offer free hearing tests.
- Teeth: keep seeing a dentist, even if you wear dentures.
- Skin: look out for new or changing moles, as our guide to healthy skin explains.
If travelling is hard, ask about phone or video appointments, or read about online consultations for older adults with long-term conditions.
Vaccinations for Older Adults in the UK
Some infections can be more serious as we get older. Depending on your age and health, you may be offered:
- the yearly flu vaccine
- a COVID-19 vaccine
- the pneumococcal vaccine
- the shingles vaccine
- the RSV vaccine
Who can have each vaccine depends on age and health, can differ across the UK and changes over time. Check the NHS vaccinations page or ask your GP surgery or pharmacist.
Memory Changes and When to Ask About Dementia
Some memory changes can be a natural part of getting older, but dementia is not. It is a group of related symptoms linked to an ongoing decline in brain function, affecting memory, thinking, language, mood and daily life. This table is a rough guide only:
| Area | Often part of getting older | Worth raising with a GP |
|---|---|---|
| Memory | Forgetting a name, then remembering it later | Often forgetting recent events or repeating questions |
| Everyday tasks | Taking longer to learn something new | Finding familiar tasks hard, such as handling change when shopping |
| Words | Sometimes pausing to find a word | Struggling to follow a conversation |
| Time and place | Briefly forgetting the day | Getting confused about time or lost in familiar places |
Stress, anxiety, depression and sleep problems can also affect memory, and they can be treated. If you are worried about your memory or someone else’s, see a GP sooner rather than later. The NHS dementia guide explains more.
Loneliness, Staying Connected and Support for Carers
Loneliness can affect anyone, especially after retirement or a bereavement. Regular calls with family, a local group or volunteering can help you stay connected. Age UK offers free friendship calls and local services, and your GP practice may be able to link you with community groups.
Support for Carers
If you look after someone, your own health matters too. Tell your GP practice you are a carer, and ask your local council about a carer’s assessment (in Northern Ireland, ask your health and social care trust). Our Elderly Care section has more articles for families and carers.
When to See a GP or Get Urgent Help
See a GP
Book an appointment if you have had a fall, are losing weight without trying, have memory problems that worry you or your family, think a medicine is causing side effects, or have felt low or lonely for a while.
Get an Urgent GP Appointment or Call NHS 111
Get help quickly if you:
- suddenly lose hearing in one or both ears
- have had a fall and may be hurt or unwell
- have signs of dehydration, such as dark yellow pee or dizziness on standing that does not go away
Call 999 or Go to A&E
Get emergency help if someone:
- suddenly becomes confused
- has signs of a stroke: face drooping, arm weakness or slurred speech
- has chest pain that feels heavy or tight, or spreads to the arms, jaw, neck or back
- has severe difficulty breathing
- has fallen and cannot get up, or may have hurt their head, back, neck or hip
For a possible stroke or heart attack, always call 999. Voddler.co.uk cannot give personal medical advice, so if you are unsure how urgent something is, contact NHS 111.
Frequently Asked Questions
Is it too late to start exercising in later life?
It is rarely too late to start. Begin gently, with short walks or chair-based exercises, and build up gradually. If you have not been active for a while or have a health condition, speak to a GP first.
Can Voddler.co.uk tell me which vaccines I should have?
No. We share general information only. Vaccine eligibility depends on your age and health, can differ across the UK and changes over time, so check with your GP surgery, a pharmacist or the NHS website.
Is becoming more forgetful a sign of dementia?
Not always. Some memory changes are a natural part of getting older, and stress, anxiety, depression and poor sleep can affect memory too. If memory problems affect your daily life or worry you or your family, see a GP.
What help is there for someone caring for an older relative?
Tell your GP practice you are a carer and ask your local council or social care service about a carer’s assessment. Charities such as Age UK and local carers’ groups can also offer advice and support.
Final Thoughts
Healthy ageing is not about being perfect. Small, steady habits, such as moving more, eating well, keeping up with checks and staying connected, can help you stay well and independent.
We hope this Voddler.co.uk guide helps you and the people you care about. For more practical advice, visit the Voddler.co.uk homepage.
This guide is for general information only and is not a substitute for advice from a qualified health professional. Speak to your GP or pharmacist about your own health, and call 999 in an emergency.
