Embracing vibrant ageing after 60: the seven key practices that will shape your journey, as shared by an octogenarian physician
its time confront the restrictive assumptions of our later years if we aspire to adopt and advocate for the dynamic lifestyles and health measures that we require.
Reaching 60 can either mark a significant achievement or become a burdensome weight. It heralds the start of a decade where you can either set the stage for robust ageing or fall prey to the often-expected sedentary existence of our twilight years.
Studies indicate that the choices made during this period will significantly influence whether we age with vitality and wellness or swiftly descend into frailty. It truly is the decade of the Slippery 60s.
There are 4.2 million Australians over 65, comprising roughly 16 percent of the population. Among them, approximately 1.8 million are aged 75 and older, with half a million like myself surpassing 80.
This is merely part of the narrative; as our demographic ages, so too does our nation’s increasing investment in the care and support that elderly Australians rightfully need and deserve.
Why the 60s represent the most crucial decade for your health
In 2025, the federal government allocated around $40 billion for aged care services, along with an added $3.7 billion in this budget to keep up with the demand for beds, packages, and enhanced care.
Even though Australia is often dubbed the lucky country, where most enjoy a high quality of life, our health statistics raise serious concerns, complicating an already burgeoning expenditure.
A staggering 66 percent of all Australians are classified as overweight or obese. According to the Australian Institute of Health and Welfare (AIHW), the count of individuals living with diabetes ballooned nearly three-fold between 2000 and 2021, soaring from 460,000 to 1.3 million.
The challenge we face is that our bodies and minds begin to deteriorate from the age of 35, and lifestyle choices quickly intensify this decline.
While smoking and drinking often make headlines, often unnoticed are the very real dangers posed by a non-active lifestyle.
As we age, our levels of physical activity and engagement in team sports decrease, a result of demanding careers, familial obligations, financial strains, lingering injuries, and bodies that don’t recover as they once did. A familiar sentiment that resonates with us all.
The numbers that should worry every Australian over 60
By the time most Australians reach their 60s, many have stopped seeing exercise as important or just don’t think it’s for them.
The 2022 ABS National Health Survey showed that among those aged 65 and above, only one in three (33.4 percent) engage in adequate physical activity; eight out of ten (78 percent) are either overweight or obese; and 63 percent of men and 72 percent of women have an unhealthy waist circumference.
In addition to significant health risks, the decline in strength and bone density in older bodies raises alarms. In Australia, for every four individuals over 65 who suffer a fall, one will not return home from the hospital—an unacceptably high and entirely preventable figure.
In 2025, research from a team in West Australia revealed that one in three Australians over 70 take five or more medications. Common ailments include hypertension, high cholesterol, elevated blood triglycerides, or insulin resistance.
Using five or more prescriptions is termed polypharmacy, and the cumulative side effects are unpredictable. What we do know is that polypharmacy in frail individuals leads to additional health issues, prolonged hospital stays, and more frequent readmissions.
The prevalent narrative suggests that at 60, you’ve earned the right to take it easy. There’s a notion that older individuals ought to lounge about, watch television, and become passive participants in life.
I urge you to reconsider this attitude at your own risk! This mindset is not only limiting but detrimental for ourselves and those around us.
It’s time to transform the perception of the 60s from burdensome to beneficial. We must reject the ageist and limiting beliefs perpetuated by our workplaces, local fitness centers, well-meaning friends and family, and even healthcare professionals.
Chronological age is merely a number
Essential to ageing gracefully is recognizing that chronological age is just a number. While you can’t alter your chronological age, you can reduce your biological age. Embrace 60 as your new 40; view 80 as the new 60; and see 100 as the new 80.
Too many Australians don't realize how much they can still achieve as they get older, and because of that, they end up hurting their lifestyle, health, and overall well-being.
Here are seven tips for healthy ageing after 60:
1.Develop a positive mindset. Keep a hopeful and positive attitude towards getting older and living life.
2.Exercise regularly. Make sure to follow a planned exercise routine that includes strength training, cardio, and endurance activities.
3. Eat a healthy diet. Focus on eating whole foods, fruits, vegetables, and protein while cutting back on processed foods.
4.Stay connected. Keep in touch with family, friends, your church, community groups, and trusted health professionals.
5. Find your purpose.
Set meaningful goals, take on new challenges, volunteer, learn new skills, and stay active in life.
6.Avoid harmful habits. Stay away from smoking, too much alcohol, drugs, inactivity, bad sitting habits, and unhealthy work pressures.
7.Get enough good sleep. Aim for seven to nine hours of quality sleep each night to help your body and mind stay healthy.
Older Australians deserve to have more from their later years.
When everyone has a plan for successful ageing, there will be more active, healthy, and long-lived older people enjoying happy, fulfilling lives.
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