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

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

• quit smoking or vaping
• eat a balanced diet
• limit your alcohol intake
• be physically active
• stay up to date with your immunisations and vaccinations

Managing your health in your 60s can help lower your chance of:

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

Quit smoking

If you smoke or vape, it's never too late to quit. Quitting smoking or vaping can help lower your chance of heart disease and peripheral vascular disease.

You can get help to quit smoking from your doctor. Your doctor may also recommend nicotine replacement therapy or other medicines.

Learn how to quit smoking and get support from Quitline on 13 7848.

Eat a balanced diet

It's important to have a balanced diet and to stay within a healthy weight range. If you are living with overweight or obesity, even a small weight loss can help lower your risk of health complications.

Each day, you should try to eat at least:

• 2 serves of fruit
• 5 serves of vegetables and legumes or beans

A healthy diet may also include:

• lean meats
• poultry — such as chicken and turkey
• fish
• milk, yoghurt and cheese

You should limit your intake of foods high in:

• sugar
• saturated fat
• salt

Eating too much of these foods can increase your chance of:

• overweight and obesity
• heart disease
• hypertension (high blood pressure)
• stroke
• type 2 diabetes

Limit your alcohol intake

Australian guidelines recommend that adults should drink:

• no more than 10 standard alcoholic drinks a week
• no more than 4 standard drinks on any one day

If you have a health condition that could be made worse by alcohol, your doctor may advise you not to drink any alcohol.

Read more about how alcohol affects your health.

Be physically active

It's 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. Moderate-intensity activity is any activity that raises your heart rate, such as fast walking or swimming.

You should also aim to do:

• muscle-strengthening activities on 2 or more days per week — this will help you maintain stronger muscles and bones
• balance or mobility exercises each week — talk to a physiotherapist or exercise physiologist about which exercises are right for you

Increasing your daily activity can help:

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

If you have health problems, speak with your doctor about what physical activity suits you.

Read more about physical activity guidelines for older people.

Prioritise your sleep

Good sleep is important for your physical and mental health. Most adults in their 60s need about 7 to 9 hours of sleep each night.

Having poor sleep can increase your chance of:

• falls
• heart disease
• depression
• dementia

Speak with your doctor if you regularly have trouble sleeping or feel very tired during the day.

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. Screening tests help find health problems early. Most healthy people in their 60s should have:

• an osteoporosis risk assessment (a test of your bone density)
• a dental check-up
• an eye test
• a hearing test
• a skin cancer check

Every 2 years

Every 2 years you should have a:

• blood pressure check — some people will need more frequent checks
• heart disease risk assessment
• check for bowel cancer
• mammogram to screen for breast cancer, if you are female
• screen for lung cancer — particularly if you smoke or used to smoke
• blood glucose test

Every 5 years

Every 5 years you should have a:

• cholesterol and lipids test
• cervical screening test, if you are female

Your doctor might recommend having these tests more often, based on your results.

Talk with your doctor about whether you need a:

• depression risk assessment
• falls assessment, if you are over 65 years of age

What health problems are common in my 60s?

Some health problems may become more common in your 60s, especially if you have other conditions.

Cardiovascular disease

Cardiovascular disease (CVD) includes:

• myocardial infarction (heart attack)
• stroke
• peripheral vascular disease

You should have regular cardiovascular risk assessments to help prevent CVD — how often you need these tests depends on your risk factors.

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

You can help prevent CVD by:

• reducing high blood pressure
• lowering your cholesterol
• exercising regularly
• having a balanced diet

High blood pressure

How often you need a blood pressure test will vary from person to person.

For most people, you should have a blood pressure check every 2 years, after 45 years of age. Aboriginal and Torres Strait Islander peoples should have a check every year.

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. If your blood pressure is in a healthy range, it helps lower your chance of stroke or dementia.

During your blood pressure check, your doctor may also check for an irregular heartbeat.

Cholesterol and lipids

You should have your cholesterol and lipids checked every 5 years. This is done with a blood test. If you have a high chance of cardiovascular disease, you will need a test more often.

See your doctor for a cholesterol test as part of a heart health check, if you are:

• older than 45 years of age
• older than 30 years of age and Aboriginal and Torres Strait Islander peoples

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

Your doctor will arrange a blood test to check your glucose level. How often you are tested will depend on your risk factors:

• In your 60s, you may be offered a test every 3 years to see if you have type 2 diabetes.
• You should be tested every 12 months if your blood glucose has ever been high.
• Aboriginal and 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:

• blood pressure
• heart rhythm

Your doctor may recommend medicine to reduce your chance of stroke. They may also recommend you:

• maintain a healthy weight
• do regular physical activity
• quit smoking

Vaccine-preventable diseases

If you're aged in your 60s, you have an increased chance of complications from some diseases that vaccines can prevent.

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)
• respiratory syncytial virus (RSV)
• herpes zoster (shingles)
• pneumococcal disease
• influenza
• Covid-19

Kidney disease

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

You may have a higher chance of developing kidney disease if you have:

• diabetes
• hypertension
• cardiovascular disease

Breast cancer

For females aged between 50 and 74 years at low risk from breast cancer, a screening mammogram is recommended every 2 years. Females at higher risk of breast cancer may have an individual program developed by their doctor.

You can access a free screening mammogram through BreastScreen Australia.

You should be familiar with the look and feel of your breasts. 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 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 always protect your skin from the sun.

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 of age. HPV is a common infection that can lead to cervical cancer.

Check with your doctor to find out when you need to have your next cervical screening test.

Prostate cancer

If you're a male in your 60s, you may wish to talk with your doctor about prostate cancer screening. Not every male needs this screening test.

If you have a family history of prostate cancer, your doctor may suggest a test to screen for prostate cancer every 2 years.

Colorectal (bowel or colon) cancer

Everyone aged over 45 years should be screened for colorectal cancer.

The National Bowel Cancer Screening Program offers free testing kits for people over 45 years of age. This is to screen for bowel cancer using a faecal occult blood test (FOBT) — you can take a sample of your faeces (poo), yourself. You can ask your doctor for a kit, order online or call 1800 627 701.

You will continue to receive a free testing kit every 2 years.

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

Osteoporosis and fracture

Osteoporosis is when your bones:

• become less dense
• become more brittle
• lose minerals, such as calcium

If you have osteoporosis, you have a higher chance of breaking a bone if you fall.

Your doctor may use the fracture risk assessment tool or refer you for a bone mineral density scan to find out your fracture risk. You can also use the Know Your Bones self-assessment tool.

To help prevent osteoporosis, you should make sure you have enough calcium in your diet. This includes:

• 1000 milligrams (mg) of calcium per day for men over 50 years of age
• 1300 milligrams (mg) per day for men aged over 70 years of age
• 1300 milligrams (mg) per day for women over 50 years of age

This can come from food or supplements. You should also make sure to get enough vitamin D. Your doctor may recommend medicine to help strengthen your bones.

Tooth decay and gum disease

Here are some tips to help prevent tooth decay and gum disease:

• 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 sugar.
• Visit your 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 of age, your doctor may assess your risk of falls every year. If you've already had a fall, this may happen every 6 months.

Your doctor or a physiotherapist can recommend some exercises to help reduce your risk of falling. It may also be useful to ask your pharmacist to review your medicines.

Vision and hearing checks

If you are having trouble hearing, you should have your hearing checked by your doctor with a hearing test.

If you are over 65 years of age, once a year you can have an eye test that is covered by Medicare. Looking after your hearing and vision can help protect you from dementia.

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
• need help with cleaning, gardening or shopping

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 Aboriginal and Torres Strait Islander peoples
• aged 50 years and over and homeless or at risk of homelessness

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

Dementia is a brain condition that is more common if you are over the age of 65. It's not a normal part of ageing.

The effects of dementia vary, but generally, dementia affects your:

• memory
• thinking
• mood
• behaviour

If you're over 65 years of age or have problems with memory and thinking, your doctor may assess you for dementia. They often start with a memory test — such as the Mini-Mental State Examination (MMSE).

You can help lower your chance of developing dementia by:

• having a healthy diet and maintaining a healthy weight
• stopping smoking
• reducing how much alcohol you drink
• exercising regularly
• keeping in contact with friends or family
• avoiding air pollution where possible
• doing memory and thinking activities, such as reading or completing crossword puzzles

Read more about the early signs and treatment of dementia.

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 when you need it
• address anxiety or low mood early — this can help protect your emotional and physical health

Increasing your daily physical activity can help improve your mental health.

Speak to your doctor if you:

• have a low mood
• are feeling depressed or anxious
• have trouble sleeping
• are unable to control worrying thoughts
• have suicidal thoughts

Your doctor can help you manage your mental health and work with you to create a treatment plan.

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

Visit the Heart Foundation page, or call them on 1300 362 787 for information on:

• high cholesterol
• heart disease
• heart healthy dinner plans
• healthy food and drinks

Visit the Department of Health, Disability and Ageing for:

• the Australian physical activity and exercise guidelines
• how to quit smoking
• Australian alcohol guidelines

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

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 from Diabetes Australia.

Visit My Aged Care for support for people from culturally and linguistically diverse backgrounds.

Call the Translating and Interpreting Service (TIS National) on 131 450 for support in your language.

Aboriginal and Torres Strait Islander peoples

Get tips on quitting smoking by calling Quitline for Aboriginal and Torres Strait Islander Communities on 13 78 48.

View the Aboriginal and Torres Strait Islander Guide to healthy eating on the Eat for Health page.

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

Read more on bowel screening for Aboriginal and Torres Strait Islander peoples from the Department of Health, Disability and Ageing.

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

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.

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.