Healthy Ageing: What Is Involved?

In this article:

• What is healthy ageing?
• Positive ageing vs active ageing
• How can you tell if you’re ageing well?
• How to age well

Ageing is a part of life, but it doesn’t have to mean losing your spark. While the years bring change, they can also open up new ways to grow, adapt, and stay feeling your best. 

Healthy ageing isn’t about avoiding age, but embracing it with energy, balance and confidence. It’s about taking proactive steps that can help you feel your best at every stage of life. Whether you’re in your 30s or your 70s, the choices you make today can help support your health well into the future¹. 

In this article, we’ll explore the concept of healthy ageing, why it matters, and the small daily habits that could make a big difference over time. Let’s take a closer look. 

What is healthy ageing? 

Healthy ageing means finding ways to stay active, connected, and mentally sharp so you can feel your best and enjoy life at any stage. The healthy ageing definition, according to the World Health Organisation, is “the process of developing and maintaining the functional ability that enables wellbeing in older age”².

This means staying able to meet your basic needs, maintain relationships, continue to learn and make decisions, and feel connected to your community. It often comes down to a balance of physical vitality, mental engagement, and emotional resilience³.

As we age, our bodies naturally change - cell renewal slows, and how we process nutrients can shift. While we can’t stop these processes entirely, getting in early with healthy habits around food, movement, and rest may help support the way we age⁴. Starting with daily routines, like eating a nourishing diet, staying active, getting quality sleep and allowing time to recharge, may all play a role in supporting wellbeing over time⁵.

Why is healthy ageing important? 

Australians are living longer than ever, with many people reaching their 80s and 90s¹. However, an increased lifespan doesn’t always mean better health in later years⁴.

Healthy ageing helps maintain independence, mobility and a positive outlook throughout life. While genetics have their part, lifestyle choices can play a big role in the quality of life and reducing the risk of chronic disease³.

Taking steps to age well is also about reducing the impact of conditions that become more common over time⁶. While no approach guarantees specific outcomes, building supportive habits early can help you feel your best as you age. 

What are the components of healthy ageing? 

 Ageing well involves a mix of biological, psychological and social factors. Research points to several key things that may support healthier ageing: 

• Nutrition: A diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats may help reduce inflammation, support cardiovascular health, and protect cognitive function⁴. 
• Movement: Regular physical activity can help maintain muscle mass, support bone health, and promote mental wellbeing². Even modest daily movement, such as walking or gardening, could make a difference.
• Sleep: Restorative sleep plays a role in immune function, mood regulation, and cognitive clarity⁷. Establishing a consistent sleep routine may support these processes.
• Mental health: Emotional wellbeing and resilience are linked to healthier ageing. Practices like mindfulness, gratitude, and staying socially connected could help manage stress and enhance mood⁸.
• Social connection: Strong social networks may protect against loneliness, which has been associated with poorer health outcomes in older adults¹.

Positive ageing vs active ageing 

There’s more than one way to think about ageing well. You might hear the terms positive ageing and active ageing when people talk about staying healthy later in life. These two ideas often overlap and can work hand in hand, but they highlight different aspects of the journey.

Positive ageing reflects an attitude. It's about embracing the ageing process with optimism, self-acceptance, and grace. It’s a mindset that invites you to see growing older as a chance for purpose, connection and self-discovery^8,11,12.

Active ageing, on the other hand, focuses on staying engaged in life physically, mentally, and socially. Whether it’s moving your body, exploring creativity, or continuing to learn new skills, active ageing is about participation and vitality at every stage⁹.

Together, these ideas help contribute to a more fulfilling experience of growing older. Positive ageing provides the mindset, while active ageing brings that mindset to life through action. Importantly, ageing well looks different for everyone. It’s about finding what feels right for your body, your lifestyle, and your personal goals.

How can you tell if you’re ageing well? 

Ageing well isn’t about being perfect or ticking every box. It looks different for everyone, and can often be about noticing the small things that help you feel your best. For some people, that could be having the energy to enjoy a morning walk. For others, it might mean feeling steady in your mood or staying connected to friends and family.

Some signs that you may be ageing well include maintaining good energy levels, recovering after activity, staying engaged with hobbies or loved ones, and feeling interested in daily life. You might also notice that you’re able to adapt to changes and find purpose in each stage of life³.

Rather than focusing only on the absence of illness, many assessments of healthy ageing look at a balance of physical, mental, and social wellbeing¹³.

Why do some people age so well? 

Genetics influence how we age, but lifestyle, mindset and social connections also play important roles. Research shows that having a sense of purpose, resilience, and positive relationships can be linked to better health in later years⁸.

Many people develop habits early, like eating a varied diet, exercising regularly, managing stress, and nurturing friendships, that may support vitality over time. 

How to age well

Ageing well doesn’t come with a set formula. It’s about finding strategies that suit you and making small, manageable changes that can add up over time.

Here are some tips that may help you feel your best as you age: 

• Keep moving in ways that suit your lifestyle and energy levels, whether that’s a daily walk, stretching, or a dance class you enjoy⁵.
• Eat with intention by focusing on whole foods and nutrients that could support your body as it changes⁵.
• Prioritise rest and recovery. Sleep is just as important as activity when it comes to feeling well⁷.
• Practice gratitude, mindfulness, or any habit that helps you feel centred and resilient¹².
• Stay socially engaged by spending time with people who lift you up, joining community groups, or exploring new hobbies¹.
• Consider supplements that may help fill nutritional gaps, but always read labels carefully and talk with a health professional before starting something new.

Healthy ageing is a journey, not a destination. Over time, small daily choices can help build a foundation that supports your wellbeing through every stage of life¹.

It’s less about resisting change and more about embracing habits that can help you feel your best, through nutrition, movement, sleep, mental health or staying connected. For more ideas and inspiration, explore acts of wellness and what does a health-focused daily routine looks like? over on the Swisse Wellness Hub to support your journey.

References:

1. Department of Health & Human Services (2015a) Healthy and active ageing, Better Health Channel. Available at: https://www.betterhealth.vic.gov.au/health/servicesandsupport/healthy-and-active-ageing (Accessed: 03 July 2025).
2. Rudnicka, E., Napierała, P., Podfigurna, A., Męczekalski, B., Smolarczyk, R., & Grymowicz, M. (2020). The World Health Organization (WHO) approach to healthy ageing. Maturitas, 139, 6–11. https://doi.org/10.1016/j.maturitas.2020.05.018 
3. Abud, T., Kounidas, G., Martin, K. R., Werth, M., Cooper, K., & Myint, P. K. (2022). Determinants of healthy ageing: a systematic review of contemporary literature. Aging clinical and experimental research, 34(6), 1215–1223. https://doi.org/10.1007/s40520-021-02049-w 
4. Leitão, C., Mignano, A., Estrela, M., Fardilha, M., Figueiras, A., Roque, F., & Herdeiro, M. T. (2022). The Effect of Nutrition on Aging-A Systematic Review Focusing on Aging-Related Biomarkers. Nutrients, 14(3), 554. https://doi.org/10.3390/nu14030554 
5. Department of Health & Human Services (2015b) Keeping your mind healthy as you get older, Better Health Channel. Available at: https://www.betterhealth.vic.gov.au/health/servicesandsupport/keeping-your-mind-healthy-as-you-get-older (Accessed: 03 July 2025).
6. Sun, X., & Li, X. (2023). Editorial: Aging and chronic disease: public health challenge and education reform. Frontiers in public health, 11, 1175898. https://doi.org/10.3389/fpubh.2023.1175898
7. Ravyts, S. G., & Dzierzewski, J. M. (2024). Sleep and Healthy Aging: A Systematic Review and Path Forward. Clinical gerontologist, 47(3), 367–379. https://doi.org/10.1080/07317115.2022.2064789 
8. Bar-Tur L. (2021). Fostering Well-Being in the Elderly: Translating Theories on Positive Aging to Practical Approaches. Frontiers in medicine, 8, 517226. https://doi.org/10.3389/fmed.2021.517226
9. Lin, K., Ning, Y., Mumtaz, A., & Li, H. (2022). Exploring the Relationships Between Four Aging Ideals: A Bibliometric Study. Frontiers in public health, 9, 762591. https://doi.org/10.3389/fpubh.2021.762591 
10. Halaweh, H., Dahlin-Ivanoff, S., Svantesson, U., & Willén, C. (2018). Perspectives of Older Adults on Aging Well: A Focus Group Study. Journal of aging research, 2018, 9858252. https://doi.org/10.1155/2018/9858252 
11. Marzo, R. R., Khanal, P., Shrestha, S., Mohan, D., Myint, P. K., & Su, T. T. (2023). Determinants of active aging and quality of life among older adults: systematic review. Frontiers in public health, 11, 1193789. https://doi.org/10.3389/fpubh.2023.1193789
12. Park, M. S., Badham, S., Vizcaino-Vickers, S., & Fino, E. (2024). Exploring Older Adults' Subjective Views on Aging Positively: Development and Validation of the Positive Aging Scale. The Gerontologist, 64(9), gnae088. https://doi.org/10.1093/geront/gnae088 
13. Halaweh, H., Dahlin-Ivanoff, S., Svantesson, U., & Willén, C. (2018). Perspectives of Older Adults on Aging Well: A Focus Group Study. Journal of aging research, 2018, 9858252. https://doi.org/10.1155/2018/9858252