What can I do to stay healthy in my 60s?

To help you stay healthy in your 60s you should:

• quit smoking if you are a smoker
• eat well
• limit your alcohol intake
• be physically active
• get immunised

This will help lower your risk of:

• heart disease
• stroke
• diabetes
• kidney disease
• cancer
• dementia

Quit smoking

If you smoke, it's never too late to quit. You can get support to quit smoking from your doctor, who may also recommend nicotine replacement therapy or other medicines to help. Learn how to quit smoking and get support from Quitline on 13 7848.

Eat well

It is important to have a balanced diet and to stay within a healthy weight range. If you are living with overweight, a 5 to 10% weight loss can help lower your risk of disease.

Try to eat at least 2 serves of fruit and 5 serves of vegetables a day. A healthy diet also includes:

• grains
• legumes or beans
• lean meats
• poultry — such as chicken and turkey
• fish
• milk, yoghurt and cheese

Limit how much sugar, saturated fat and salt you eat.

Limit your alcohol intake

Drink no more than 10 standard alcoholic drinks a week and no more than 4 standard drinks on any day.

If you have a health condition that could be made worse by alcohol, your doctor may advise you not to drink any alcohol. This could include pancreatitis, hypertension, hepatitis or other conditions.

Be physically active

It is important to do some physical activity every day. You can start exercising and gradually increase the amount you do and how often you do it.

Aim for at least 30 minutes of moderate-intensity activity on most, preferably all, days of the week. If you have health problems, speak to your doctor about what physical activity suits you.

Moderate-intensity activity raises your heart rate, such as fast walking or swimming. Aim to include muscle strengthening activities at least twice a week.

Choose strength, balance and flexibility exercises as well. These will help you maintain stronger muscles and bones. Increasing your daily activity can also help you:

• reduce your risk of falls
• have more energy
• improve your sleep
• improve your mental health

What health screening tests should I have at 60?

Talk to your doctor about what tests you need, based on your current health and family history. Most healthy people in their 60s should have screening tests, including:

• osteoporosis risk assessment
• blood pressure check
• dental check-up
• eye test
• hearing test

Every 2 years

• have a heart disease risk assessment
• check for bowel cancer
• have a mammogram to screen for breast cancer (if you are female)
• have a screen for lung cancer (only those eligible)

Every 3 years

• have a diabetes risk assessment

Every 5 years

• have a heart disease risk assessment
• have a cholesterol and lipids test
• have a cervical screening test(if you are female)

Ask your doctor how often you need a:

• skin cancer check
• depression risk assessment
• falls assessment (if you are over 65 years)

What health problems are common in my 60s?

Some health problems may become more common with age, especially if you have other risk factors.

There are some things you can do in your 60s to help prevent these conditions from developing or getting worse.

Cardiovascular disease

Cardiovascular disease (CVD) includes heart disease, stroke and peripheral vascular disease.

You should have regular cardiovascular risk assessments — how often you need these tests depends on your risk factors. Aboriginal and/or Torres Strait Islander peoples should have an assessment every 2 years.

Your doctor may ask you questions and check your blood pressure and cholesterol.

You can help prevent CVD by following the healthy lifestyle recommendations above, as well as reducing high blood pressure and cholesterol.

High blood pressure

How often you need a blood pressure test depends on your cardiovascular risk.

Your blood pressure should be checked routinely from the age of 45 years.

If your blood pressure is high, you will need to follow the lifestyle recommendations to help lower it. Your doctor may also prescribe medicine for high blood pressure.

During your blood pressure check, your doctor may check for heart arrhythmia (an irregular heartbeat).

Cholesterol and lipids

You should have your cholesterol and lipids checked every 5 years with a blood test. If you're at high risk of cardiovascular disease you will need a test every 2 years, unless you already take medicine to lower cholesterol.

Aboriginal and/or Torres Strait Islander peoples should be tested at least every 2 years.

You can help maintain a healthy cholesterol level with exercise and a healthy diet. Your doctor may also prescribe medicine to lower your cholesterol.

Type 2 diabetes

In your 60s you should be tested every 3 years to see if you have type 2 diabetes, or every 12 months if your blood glucose has ever been high. Your doctor will arrange a blood test to check your glucose level.

Aboriginal and/or Torres Strait Islander peoples should have diabetes screening every year.

Stroke

Your doctor may ask you about symptoms and risk factors related to stroke. If you have atrial fibrillation (AF) or another reason to be at high risk of a stroke, your doctor will check your symptoms. They may recommend medicine to manage AF or reduce your risk of stroke.

Immunisation

If you're aged in your 60s you are at increased risk of serious complications from some vaccine-preventable diseases, even if you are healthy.

Ask your doctor if you need vaccines or booster shots for any of these diseases:

• dTpa (diphtheria, tetanus and whooping cough)
• MMR (measles, mumps and rubella)
• herpes zoster (shingles)
• pneumococcal disease
• influenza
• COVID-19

Kidney disease

If you're at high risk for kidney disease this should be checked every 1 to 2 years. Your doctor will arrange a blood test and a urine (wee) test.

Breast cancer

A screening mammogram is recommended every 2 years for females in their 60s at lower risk from breast cancer. You can access a free screening mammogram through BreastScreen Australia.

Females at higher risk of breast cancer may have an individual program developed by their doctor.

You should be familiar with the look and feel of your breasts and should see your doctor straight away if you see or feel any unusual changes.

Skin cancer

If you're at high risk for skin cancer you should have a complete skin check at least every 12 months. If you have very high risk, then this test should be every 6 months. Ask your doctor about your risk of skin cancer.

If you notice any new or changing skin spots, see your doctor.

Ensure that you are SunSmart and protect your skin from future sun damage.

Cervical cancer

If you're a female in your 60s you should continue to have screening for cervical cancer.

The cervical screening test has replaced the Pap test. It checks for human papillomavirus (HPV) and should be done every 5 years if you are between 25 and 74 years. HPV is a common infection that can lead to cervical cancer.

If you've had a Pap test recently speak with your doctor about when you need to have your first cervical screening test.

Prostate cancer

If you are a male in your 60s you may wish to talk to your doctor about prostate cancer screening. Not every male needs this screening test. It is recommended to screen for prostate cancer every 2 years from 45 years if you have a family history of prostate cancer.

Colorectal (bowel or colon) cancer

Your doctor will assess your risk of colorectal cancer.

The National Bowel Cancer Screening Program offers free testing kits for people aged 45 years and above. This is to screen for bowel cancer using a faecal occult blood test (FOBT). You can ask your doctor for a kit, order online or call 1800 627 701. From the age of 50 years, you will continue to receive a free testing kit every 2 years. With the FOBT you can take a sample of your faeces (poo), yourself.

Depending on your results, your doctor may recommend that you have a colonoscopy.

Osteoporosis and fracture

Osteoporosis is when bones lose minerals and become more brittle. If you have osteoporosis, you are at increased risk of breaking a bone if you fall.

Your doctor may use the fracture risk assessment tool to assess your fracture risk. You can also use the Know Your Bones self-assessment tool.

Your doctor may refer you for a bone mineral density scan if you have a condition or take medicines that makes you a higher risk for fractures.

To help prevent osteoporosis, you should include enough calcium in your diet:

• females should have 1,200mg calcium a day
• males should have 1,000mg of calcium a day

This can come from food or supplements.

You should also follow the lifestyle recommendations above and get enough vitamin D. Your doctor may also recommend medicine to help strengthen your bones.

Tooth decay and gum disease

Tips to help prevent tooth decay and gum disease include the following:

• Brush your teeth twice a day with a soft toothbrush and fluoride toothpaste.
• Use dental floss daily.
• Limit foods and drinks that are high in acid and sugar, especially between meals.
• Visit a dentist at least once a year.

Ask your dentist if there are special recommendations you need to follow, based on your personal situation.

Falls

When you are over 65 years, your doctor may assess your risk for falls every year. If you've already had a fall, this may happen every 6 months.

You can help prevent falls by following the lifestyle advice above. Your doctor may also recommend some exercises to do to help reduce your risk of falling. It's useful to ask your pharmacist to review your medicines too.

Vision and hearing checks

You should have your hearing checked by your doctor, or by having a hearing test if you are having trouble hearing.

After the age of 65 years your eye test is covered by Medicare once per year.

Aged care services

You may be eligible for aged care services if you:

• need help at home with everyday tasks
• can no longer live at home on your own
• have recently been in hospital
• have a carer who needs support or a break

The types of care available range from help in your home to being supported to move into an aged care home.

To access these services, you need to be either:

• aged 65 years or older
• aged 50 years or older and an Aboriginal and/or Torres Strait Islander person

To find out if you're eligible for aged care services, you need to have an assessment.

The cost of aged care services depends on:

• the type of care you're eligible to receive
• the aged care provider you choose
• your financial situation

Dementia

If you're over 65 years your doctor may assess you for dementia. The assessment might discuss your memory and ability to plan.

Mental and emotional health

In your 60s, balancing work, family, and caregiving responsibilities can take a toll on your mental wellbeing. Try to manage your stress, seek support, and address anxiety or low mood early — this can help protect your emotional and physical health.

Increasing your daily physical activity can improve your wellbeing, help reduce stress and improve your mental health.

Speak to your doctor if you are feeling depressed or anxious. They can check your mental health by using a mental health assessment tool if you:

• have a low mood
• have trouble sleeping
• are unable to control worrying thoughts
• have suicidal thoughts

If you, or someone you know, is having suicidal thoughts and is in immediate danger, call triple zero (000). For help and support, call Lifeline on 13 11 14.

Resources and support

For more information on staying healthy in your 60s you can call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.

Call the Heart Foundation on 1300 362 787 for information on CVD management, nutrition and health eating, blood pressure, quitting smoking and physical activity.

Read the Australian Government Physical Activity and Exercise Guidelines for all Australians.

Eat for health has a range of information and resources on diet and nutrition, including the Australian Dietary Guidelines.

Read about how to quit smoking, or try a service such Quitline — call 13 7848.

Visit My Aged Care for information about aged care services

Other languages

• Find information in the Australian Guide to Healthy Eating in a range of community languages.
• Download a physical activity fact sheet in languages other than English.
• Visit My Aged Care for support for people from culturally and linguistically diverse backgrounds. They have information available in 22 other languages.
• If you speak a language other than English, call the Translating and Interpreting Service (TIS National) on 131 450 for support in your language.

Aboriginal and/or Torres Strait Islander peoples

• Get tips on quitting smoking by calling Quitline for Aboriginal and Torres Strait Islander Communities on 13 7848.
• View the Aboriginal and Torres Strait Islander Guide to Healthy Eating.
• Read the Alcohol and Drug Foundation information sheet on alcohol and how to stay safe.
• Read more on bowel screening for Aboriginal and/or Torres Strait Islander peoples.
• My Aged Care offers aged care support services for Aboriginal and/or Torres Strait Islander peoples.
• Visit 10questions to read a leaflet for Aboriginal and/or Torres Strait Islander peoples searching for a residential aged care facility.

Information for sexually and gender-diverse families

• Visit 10questions to read a leaflet for sexually and gender-diverse families when searching for a residential aged care facility.