Maintaining a Healthy Lifestyle

Prioritise protein at every meal

The standard adult baseline (~0.8g/kg/day) is set to prevent deficiency in younger adults. Healthy older adults are better supported aiming higher (roughly 1.0–1.2g/kg/day) for muscle maintenance. In practice: a palm-sized portion of fish, chicken, tofu, or eggs at breakfast, lunch, and dinner, e.g. 2 eggs at breakfast, a palm of chicken or tofu at lunch, and fish or legumes at dinner.

Nat’l Academy of Medicine DRI, 2005 · PROT-AGE, 2013

Spread protein through the day

Muscle protein synthesis responds best when each meal contains roughly 25–30g of protein, rather than one large protein-heavy dinner. In practice: 2 eggs + a glass of milk at breakfast (~20g), a palm-sized piece of chicken or fish at lunch (~25g), and tofu, fish, or legumes at dinner (~25g), spread evenly rather than saving it all for one sitting.

Bauer et al., 2013

Stay ahead of hydration

Thirst signalling naturally weakens with age, so relying on feeling thirsty often means drinking too little too late. In practice: a glass of water with each meal and one in between (roughly 6–8 glasses a day), plus water-rich foods like soup, congee, or fruit.

Think whole foods over processed ones

Vegetables, fruit, whole grains, and lean proteins provide the fibre, potassium, and micronutrients that support blood pressure, digestion, and bone health. In practice: fill half the plate with vegetables, swap white rice for brown rice or a mix a few times a week, and choose steamed or stir-fried over deep-fried.

Support bone health directly

Adequate calcium and vitamin D work alongside physical activity to help protect bone density. In practice: dairy or fortified soy milk, leafy greens, and tofu set with calcium sulphate for calcium; 10–15 minutes of morning sun a few times a week, or a supplement if a care team recommends one, for vitamin D.

Aerobic activity

Brisk walking, swimming, or cycling most days of the week, aim for “moderate intensity”: you can hold a conversation but couldn’t sing. In practice: a 30-minute brisk walk, at a pace where your breathing is elevated but you can still talk in full sentences, 5 days a week meets the full weekly target.

WHO Guidelines, 2020 · CDC Talk Test

Strength training

Light resistance work on two or more non-consecutive days a week, directly targeting muscle loss that BMI alone can’t detect. In practice: sit-to-stand from a chair 10 times, wall push-ups, or resistance-band rows, 2 sets of 10–12 reps each, twice a week.

Balance and mobility work

Activities like tai chi or simple standing balance exercises are specifically highlighted by WHO for reducing falls and preserving functional independence. In practice: standing on one foot near a counter for 10–20 seconds, or a 20-minute tai chi class, a couple of times a week.

Start small if starting from inactivity

Some activity is better than none. In practice: start with a 10-minute walk after a meal, and add 5 minutes every week or two until 30 minutes feels manageable.

Protect sleep and manage stress

Both influence blood pressure, appetite regulation, and recovery from illness. In practice: a consistent wake-up time, and a short wind-down routine.