What can I do to stay healthy in my 70s?

Staying healthy in your 70s and older involves making good lifestyle choices and having regular health checks.

There are things you can do to help you stay healthy in your 70s such as:

• quit smoking if you are a smoker
• eating well
• limiting the alcohol you drink
• be physically active
• getting immunised

Staying healthy will help lower your risk of:

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

Quit smoking

You can get support to quit smoking from your doctor, who may also give you nicotine replacement therapy or other medicines to help. Learn how to quit smoking, or try a service such as Quitline on 13 7848.

Eat well

It's important to have a balanced diet and to stay within a healthy weight range.

You should try to:

• eat 2 serves of fruit and 5 serves of vegetables per day
• avoid sugar, saturated fat and salt
• limit junk food

A healthy diet also includes:

• grains
• legumes or beans
• lean meats
• poultry
• fish
• milk, yoghurt and cheese

If nuts, grains, hard fruits or vegetables hurt your teeth, try:

• milled whole grains
• cooked canned fruits and vegetables
• nut pastes

If you have a chronic health problem or are not sure if you are eating well, speak with your doctor or a dietitian.

Limit alcohol

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

If you plan to drive, it is best not to drink at all.

Be physically active

Try to do at least 30 minutes of moderate-intensity physical activity on most, or even better, every day of the week. Moderate-intensity physical activity is good for your heart, lungs and blood vessels. It includes activities such as fast walking and swimming. You can also stay active by doing tasks around your home.

It's important to be active as you get older. If you don't already exercise, you can start with 10 minutes once or twice a day. Then you can slowly increase the amount of exercise you do and how often. Any amount of movement is better than none, so do what you are comfortable with.

If you are unsure what kind of activity is safe for you, check with your doctor.

You should also choose strength, balance and flexibility exercises. These will help you to maintain stronger muscles and bones.

Increasing your daily activity can help you:

• reduce your risk of falls
• maintain a healthy weight
• improve sleep
• improve your mental health

What health screening tests should I do in my 70s or older?

If you are in your 70s or older, there are some health screening tests you can do to help manage and prevent health conditions that are more common at this age.

Talk to your doctor about what tests you need, based on your current health and family history. Most healthy people in their 70s or older should have routine screening tests, such as:

• an osteoporosis risk assessment
• a blood pressure check and check for an irregular pulse
• a falls risk assessment
• a dental check-up
• a hearing test
• an eye test

Every 2 years

• have a mammogram (females, until age 74 with a higher risk of breast cancer)
• have a check for bowel cancer (until age 74)

Every 3 years

• have a diabetes risk assessment

Every 5 years

• have a heart disease risk assessment (until age 79)
• have your cholesterol and lipids tested
• have a cervical screening test (females, until age 74)

Ask your doctor how often you need a:

• skin cancer check (if you're at risk)
• depression risk assessment

What health problems are common in my 70s and older?

Some health problems may become more common as you get older, especially if you have other risk factors. There are also things you can do in your 70s to help stop these conditions from developing or getting worse.

Cardiovascular disease

Cardiovascular disease (CVD) includes:

• heart disease
• stroke
• peripheral vascular disease

You should have regular cardiovascular risk assessments — how often you need these tests depends on your current health and age.

Aboriginal and Torres Strait Islander peoples should have an assessment at least every 2 years.

Your doctor may:

• ask you questions
• test your blood pressure and cholesterol
• check for other health conditions such as atrial fibrillation

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 your blood pressure checked will depend on your CVD risk. Your doctor will guide you.

If your blood pressure is high, follow the lifestyle recommendations to try to reduce it. Your doctor may also prescribe medicine for high blood pressure.

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

Cholesterol and lipids

You should have your cholesterol and lipids checked every 5 years with a blood test. It should be checked at least every 2 years if you have a higher risk of CVD and do not already take medicine.

Aboriginal and Torres Strait Islander peoples should have this test 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

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 organise a blood test to check your glucose level.

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

Exercise, a healthy diet and maintaining a healthy weight can help prevent type 2 diabetes.

Stroke

Your doctor may ask you about symptoms and risk factors related to stroke. If you have atrial fibrillation or another reason to be at high risk of stroke, your doctor may examine you and ask about your symptoms.

Your doctor might recommend medicines for any risk factors you have to reduce the chance of a stroke.

Vaccine-preventable diseases

As you get older, you have a higher chance of getting some diseases that vaccines can prevent. Some of these diseases can cause serious complications.

Talk to your doctor about whether you need any of the following vaccinations or booster shots:

• dTpa (diphtheria, tetanus and whooping cough)
• herpes zoster (shingles)
• pneumococcal vaccine
• influenza
• respiratory syncytial virus (RSV)
• COVID-19

If you are aged between 65 and 74 years old, you are recommended to get a COVID-19 vaccine every year. If you are aged over 75 years old, you should get a booster every 6 months.

Kidney disease

If you are at high risk for kidney disease have a health check for it every 1 to 2 years. Your doctor will arrange a blood test and a urine test to check your kidney function. Ask your doctor about your risk of kidney disease.

Breast cancer

A screening mammogram is recommended every 2 years for females at lower risk from breast cancer until they are 74 years old. Females at higher risk may have an individual program developed by their doctor.

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

Skin cancer

Your doctor may check your skin when you visit for an appointment for another reason. If you are at high risk for skin cancer, you should have a complete skin check every 6 to 12 months.

Ask your doctor about your risk of skin cancer.

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

Always protect your skin from the sun.

Cervical cancer

You should continue to be screened for cervical cancer until the age of 74 years. The cervical screening test has replaced the Pap test. It detects human papillomavirus (HPV) and should be done every 5 years. HPV is a common infection that can lead to cervical cancer.

At any age, if you have any symptoms such as pain or vaginal bleeding, you should see your doctor.

Colorectal (bowel or colon) cancer

Ask your doctor about your risk of colorectal cancer. If you have a family history of colorectal cancer, they may recommend a colonoscopy.

Otherwise, if you are aged 45 to 74 years, it is recommended to test for bowel cancer using a faecal occult blood test (FOBT) every 2 years.

The National Bowel Cancer Screening Program will automatically send you a free testing kit every 2 years, from ages 50 to 74 years. 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 your bones lose minerals and become more brittle. If you have osteoporosis, you have a higher chance of fractures.

See your doctor about your risk of osteoporosis. You can also use the Know Your Bones self-assessment tool.

Your doctor may recommend a bone mineral density scan if you have a condition or take medicines that create a higher risk of breaking a bone. People over 70 years of age may be eligible for a Medicare rebate for the cost of a bone scan.

To help prevent osteoporosis, have 1,300mg calcium per day if you are aged 70 years or older. This can come from food or supplements.

You should also:

• follow healthy lifestyle recommendations
• get enough vitamin D

Your doctor may also prescribe medicine to help strengthen your bones.

Tooth decay and gum disease

It's important to prevent tooth decay and gum disease, which can cause health problems by:

• brushing your teeth twice a day with a soft toothbrush and fluoride toothpaste
• using dental floss daily
• limiting foods and drinks high in acid and sugar, especially between meals
• visiting a dentist at least once a year

Falls

If you are 70 years of age or older, your doctor may check your risk for falls every year, or more often if you have had a fall.

You can help prevent falls by following the nutrition and exercise advice above. Your doctor may also give you exercises to do to reduce your risk of falling.

It is useful to ask your pharmacist to review your medicines too.

Vision and hearing

If you have trouble hearing, ask your doctor for a hearing check or got to an audiologist for a hearing test.

You should have an eye test every year during your 70s. 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

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

To find out if you're eligible for aged care services, you will need to have an assessment. You can apply for an assessment through My Aged Care.

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 are older than 65 years, your doctor may ask questions to assess you for dementia. They may ask you questions about your memory and ability to plan.

Research suggests that many cases of dementia can be prevented. You can lower your chances of getting dementia by:

• getting regular health checks, including your blood pressure and cholesterol
• making healthy food choices
• taking care of your hearing and eyesight
• drinking less alcohol
• stopping smoking
• getting good sleep (7-8 hours a night)
• staying active and watching your weight

You can also lower your chance by:

• staying social with family and friends
• keeping your mind active by reading, doing puzzles or taking a course
• seeking help if you're feeling depressed
• wearing a helmet to reduce head injury, such as when playing sports or riding a bike

Mental and emotional health

In your 70s, you may have health conditions that affect your mental and emotional health. Try to manage your stress, seek support, and address anxiety or low mood early to 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

The Heart Foundation has information on nutrition and healthy eating, blood pressure, quitting smoking and physical activity.

View the Australian Government Physical Activity and Exercise Guidelines for Australians aged over 65.

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

To help quit smoking, call Quitline on 13 7848.

Visit My Aged Care for information about aged care services, including the Support at Home program.

Other languages

Multicultural Health Communication Service has translated the Australian Guide to Healthy Eating in a range of community languages.

Diabetes Australia has a physical activity fact sheet in languages other than English.

My Aged Care has support for people from culturally and linguistically diverse backgrounds and information in different languages.

If you speak a language other than English, you can call the Translating and Interpreting Service (TIS National) on 131 450 for support.

Aboriginal and Torres Strait Islander peoples

Get tips on quitting smoking by calling Quitline for Aboriginal and Torres Strait Islander peoples on 13 7848.

View the Australian government's Guide to Healthy Eating for Aboriginal and Torres Strait Islander Peoples.

Read the Alcohol and Drug Foundation information sheet on alcohol and how to stay safe.

The Australian Government has bowel screening information for Aboriginal and Torres Strait Islander peoples.

Visit My Aged Care for aged care support services for Aboriginal and Torres Strait Islander peoples.

The Aged Care Quality and Safety Commission has information on what to ask when seeking residential care for Aboriginal and Torres Strait Islander peoples.

Information for sexually and gender-diverse families

The Aged Care Quality and Safety Commission has information on what to ask when seeking residential care sexually and gender-diverse families.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.