Healthy Ageing: What It Is And How To Age Well

A quick guide to healthy ageing

• Healthy ageing is about supporting your physical health, mental wellbeing, independence and social connection as you grow older.
• Everyday habits such as eating a varied diet, staying active and getting quality sleep may help support wellbeing over time.
• Positive ageing focuses on mindset and embracing the ageing process, while active ageing is about staying physically, mentally and socially engaged.
• Finding sustainable habits around nutrition, movement, rest, mental wellbeing and connection can help you feel your best at every stage.

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. Healthy ageing is about maintaining the abilities that support wellbeing and independence as you grow older. It includes physical health, mental wellbeing, social connection and the everyday habits that help you stay engaged in life1. 

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.

How can you tell if you’re ageing well? 

Ageing well isn’t about looking a certain way, being completely free from health concerns or ticking every box. It looks different for everyone and is often better understood through how you feel and function from day to day.

Some signs may include maintaining your mobility, managing everyday activities independently and staying mentally engaged through hobbies, learning or conversation. Strong relationships, regular social connection and the ability to adapt to life’s changes can also play an important role³.

Rather than focusing on one measure, healthy ageing considers physical, mental and social wellbeing together¹³. These signs can provide a helpful guide, but they aren’t a test. Your health needs and abilities may naturally change over time.

Why do some people age so well? 

There’s no single reason why some people appear to age well. Genetics can influence the ageing process, but lifestyle, environment, social connection and psychological factors can also play a role³ ⁸.

Research has linked factors such as resilience, a sense of purpose and positive relationships with wellbeing in later life⁸. This means healthy ageing can be influenced by a combination of factors rather than one particular habit or behaviour.

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-discovery8, 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 to age well through everyday habits

Ageing well doesn’t come with a set formula. It’s about finding habits that suit your health, lifestyle and stage of life, then making them part of your everyday routine. 

Nourish your body

A varied diet built around whole foods can provide the nutrients your body needs as you age⁵. Aim for a mix of vegetables, fruit, wholegrains, quality protein and healthy fats, while choosing foods that work for your preferences and dietary needs. 

Consider supplements that may help fill nutritional gaps, but always read labels carefully and talk with a health professional before starting something new.

Keep moving

Keep moving in ways that suit your lifestyle and energy levels, whether that’s a daily walk, stretching, or a dance class you enjoy5. 

Make time for sleep and recovery

Rest gives your body and mind time to recover. Keeping a regular sleep routine and creating time to wind down may help you get the restorative sleep you need⁷. 

Look after your mental wellbeing

Your mental wellbeing matters at every age. Gratitude, mindfulness and other calming habits may help you feel more grounded and better able to manage everyday changes¹².

There’s no need to force a routine that doesn’t feel natural. Find something that gives you a chance to pause, reset and reconnect with yourself.

Stay socially connected

Spending time with friends and family, joining a community group or exploring a new hobby can help you stay connected and engaged¹. Even small moments of connection can add something positive to your day. 

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