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The Autumn Years: making the most of later life
Tips to stay well from Age UK

l Take care of yourself l Set your goals
Be kind to yourself and have a treat Create structure to your day and
from time to time. It doesn’t have to set yourself goals. Most of us look
be expensive, for example, treating forward to retirement and having
yourself to your favourite magazine time to ourselves, but when it
or going out for lunch might raise comes it can be hard to adjust to
your spirits. Or simply take some the loss of structure to our day. But
time by yourself to sit down with retirement doesn’t have to mean
a good book. Think about what an end to keeping active and busy
helps you relax and keep things in and is often a time to discover new
perspective. things. Make sure they’re realistic
and start small. For example, rather
l Do the things that make you than saying ‘I plan to exercise for
laugh and have fun one hour every day’, plan instead
Think about the things you enjoy to go for a 20 minute walk, three
and make some time for them. times a week. For more suggestions
All of us are different. Perhaps on what you might like to do, see
you enjoy cooking or laughing our information on staying in touch
at repeats of your favourite TV and meeting new people.
programmes. Whatever it is, think
about what makes you feel good l Keep active
and try to set aside some time every As well as keeping you healthy,
week for it. research has shown that regular
physical exercise is a great way to
l Get enough sleep improve your mood as it increases
It’s recognised that sleep patterns the production of brain chemicals
change as we get older and lack that make you feel happy. It can
of sleep can directly affect the also be a good way to clear your
way we feel. If you’re having mind and relax. It’s never too
difficulty sleeping, try cutting back late to get active. Try to limit the
on daytime naps and reduce the amount of time you spend sitting
amount of caffeine you drink. Try and look for simple ways you can
to make time become more
to relax and active, such
unwind each as using the
evening, stairs instead
perhaps of lifts or
by reading escalators.
a book or Any physical
listening to activity that
the radio. You raises your
should also breathing
minimise the rate for ten
amount of minutes or
time you spend in bed awake and more is beneficial to health.
try going to bed and getting up at And being active doesn’t have
the same time each day to get into to involve going to the gym.
a routine. Housework can count as physical
activity if it raises your breathing
l Eat well and drink sensibly rate, or try going out for a brisk
What we eat and drink affects how walk.
we feel. Try not to fill up on the Build up gradually, aiming for
wrong things, such as sugary and at least 150 minutes of physical
fatty foods, and instead eat plenty activity each week, along with
of fresh fruit and vegetables. It’s muscle strengthening and balance
important to remember that what activities twice a week. Strength
we put in our bodies affects how we and balance activities could include
feel. Limit the amount of alcohol yoga or Pilates, and can also
you drink and keep at least two include every day activities such as
days per week alcohol-free. lifting bags of shopping or heavy
Many of us enjoy going for a drink gardening. Finding an activity you
now and again but remember that enjoy means you’re more likely to
alcohol is actually a depressant and do it regularly.
can affect your mood. You should Perhaps you enjoy taking time
avoid alcohol when taking certain out by yourself to exercise. Or you
medicines too. If in doubt, ask your might prefer the social aspect of
pharmacist for advice. exercise classes or groups.

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