Better health in our 70s

Snapshot of the 70s

Even though health challenges can increase in our 70s, most are manageable and the odds of staying well remain in your favour, especially if you take a proactive – rather than a reactive – approach. This can also help you maintain the quality-of-life you value for longer.

Physical activity, social connection, and cognitive engagement (including remaining curious and having a sense of purpose – even just a hobby or meaningful routine) are especially important. Other key factors include nutrition, regular checkups, consistent sleep, and being aware of what your body is telling you – early warning signs. Others are listed in the 70s Checklist below.

And one more thing – make a plan. Decide what you’ll do to improve, and when. Then record it and keep track.

Topics for our 70s …

• Challenges, building resilience and preventing problems
• Essentials: exercise, diet and other priorities
• Risks, warning signs and symptoms
• Screenings & check-ups
• Target heart rate when exercising
• Health records and directives
• Relationships in our 70s
• What to do – today – to improve your health
• Health checklist – for our 70s and ageing well
• Your proactive health plan
• Appendix A. Physical health issues
• Appendix B. Disease and illness risks

Challenges, building resilience and preventing problems

Challenges

There will be more changes, and challenges, to our health in our 70s. Most people will find they have less energy, flexibility and mobility; slower healing and recovery; increased forgetfulness; etc. We also become more susceptible to a growing variety, and seriousness, of health risks, including cancer and cardiovascular (heart related) disease; type 2 diabetes; dementia; depression and anxiety.

The good news

Even though some of these health problems can be serious, they are usually manageable, especially if you are proactive.

Don’t rely on luck – building resilience and preventing problems

The odds being in your favour doesn’t help if you are one of the unlucky ones so, if you don’t already live by the proactive health principles explained in this Guide, it’s time to start. Even if you live by most of these principles, but not all, you should seriously think about extending what you do.

1. physical activity (strengthening and balance for mobility and fall prevention);
2. cognitive stimulation (e.g. novelty, having a purpose and ongoing learning);
3. social connection and meaningful engagement.

Essentials: exercise, mental stimulation, diet and other priorities

Physical activity

Physical activity will minimise the effects of ageing and should be continued into the 70s and beyond, despite the aches and pains that we experience more often. In fact, the right exercise will help the aches and pains. Particular attention should be paid in our 70s to mobility, balance and fall prevention.

However, most Australians (71.8%) over 64 do NOT meet the recommended minimum physical activity guidelines issued by the Australian Department of Health (see Appendix C below) and 38% did no physical exercise at all during the week covered by the survey.

If you walk briskly, as if you’re running late for a bus, you will derive an aerobic benefit, and your heart will thank you. It is also important to stretch – dynamic stretching to warm up before exercise and static stretching after exercise or later in the day when your muscles have warmed up.

Diet and nutrition

Diet is always important so it may be a good idea to double check to make sure you are eating the right foods. But what are the “right” foods?

Many people think this means avoiding fast or highly processed foods and eating fruit and vegetables. That’s a good start but it doesn’t go far enough – the right diet requires a wide variety of vegetables, legumes, grains and fruits. This is essential for proper nourishment of your microbiome (gut bacteria), which plays such a critical, but underappreciated, role in good health. Unfortunately, almost 92% of people over the age of 65 do not meet the recommended guidelines for fruit and vegetable consumption.

The right diet will also support your metabolism by keeping your blood pressure, cholesterol, blood sugar and weight within a healthy range. Protein-rich foods will preserve muscle mass, and foods with calcium and vitamin D will help support bone health, although sunlight is the best source of vitamin D. If your exposure to sunlight is limited, it is worth considering a vitamin D supplement.

There is a lot of information about the right diet, including foods that contain the necessary vitamins and nutrients, in section 2 – Diet and nutrition.

Cognitive stimulation – novelty, having a purpose and ongoing learning

To keep our brains sharp, it is important to keep learning – acquiring new skills or engaging in complex tasks help to maintain neural connections. Other important factors include social engagement and purposeful activities such as hobbies, mentoring and creative pursuits that have been shown to enhance mental clarity, and boost motivation: What’s good for your brain.

The other side of the coin is managing cognitive risks, including loneliness: What’s bad for your brain.

Positive thinking can also help improve mental health by lowering stress levels and protecting against anxiety. There are, of course, a lot of other health benefits to be gained from positive thinking.

Mindfulness can also contribute to good mental health – it helps to reduce forgetfulness, improve focus/concentration and increase situational awareness: Mindfulness.

Other priorities for good health

Diet/nutrition, exercise and cognitive stimulation are not the only factors that are necessary for good health in our 70s. Other factors that need to be managed – Other priorities for good health – include sleep; dental health; stress management and maintaining strong social ties.

Risks, early warning signs and symptoms

Conditions like osteoporosis, hypertension, type 2 diabetes, cardiovascular disease and quite a lot of others (see section 8 No early Warning Signs) can often develop silently, without any symptoms – which means the 70s is a time to be more diligent about regular screenings and checkups (see Screenings below).

So, it’s wise to listen to what our bodies are telling us. In fact, it’s even more important in our 70s, mainly because the consequences are usually more serious. So please don’t dismiss changes in how you feel as “just ageing” – it may seem insignificant but, sometimes, something minor can be an indication of a more serious problem on its way. On the other hand, it might be “just ageing” and not an early warning sign.

How do you know the difference?

Have a look at the table below that explains signs or symptoms associated with some of the health issues that we face in our 70s. There is also a long list of early warning signs and symptoms in section 7 – Early warning signs – including “what’s normal, and what’s not”. However, many signs or symptoms are indeterminate and can point to different problems, so it is always wise to be sure by checking with your GP.

Health Risk	Signs or symptoms	Notes
Arthritis	Pain, swelling and reduced range of motion can affect daily tasks	Up to 1 in 2 people in their 70s are affected by arthritis, a significant increase from the 60s.
Cancer	Indeterminate or no early warning signs	Screening for bowel, breast skin and prostate cancer continue to be important in the 70s
Cognitive decline	Forgetfulness gets worse and memory can show signs of impairment. Difficulty with words increases.	This risk increases as the brain shrinks and blood flow is reduced, although some forgetfulness is normal. Keep a memory journal; use reminders; see your GP if it continues
Depression	Irritability; low energy, mood and motivation; poor sleep; withdrawal from socialisation; changes in appetite	Reintroduce activities and social interactions gradually. Loss of loved ones, reduced mobility and loneliness may call for mental health support
Diabetes: Type 2	Being overweight and lack of exercise; often there are no signs or they are mistaken for normal ageing	The risk is high and is often undiagnosed. Screening is recommended – blood glucose and kidney function – especially for those with risk factors like hypertension, obesity or family history.
Falls and fractures	Deterioration in balance and mobility often manifested by more cautious movements	Hip fractures and hospitalisations rise sharply; osteoporosis exacerbates the danger. Work on mindfulness and balance
Hearing decline	Difficulty picking up words especially in a noisy environment	Hearing problems can contribute to cognitive decline so it’s important to get hearing tested
Heart disease, high blood pressure and stroke	Being overweight and breathlessness after mild physical activity are possible indicators but there are not always any pre-warning signs	The risk increases significantly. Heart disease is a major cause of death during the 70s. Arrhythmias and heart failure are far more common. Blood testing (cholesterol and blood sugar) and blood pressure should be checked regularly and it is wise to ask your doctor about a calcium score.
Osteoarthritis	See “Arthritis” above
Pancreatic cancer	Usually no early warning signs; symptoms include obesity, type 2 diabetes, smoking and family history of cancer	This risk increases significantly and is one of the more serious health threats in the 70s with a high mortality rate.
Respiratory conditions	Laboured breathing; shortness of breath; wheezing	Bronchitis and pneumonia are more likely and more dangerous; immune response weakens so flu and infections are more severe.
Thyroid disorders	Fatigue; weight changes; mood swings	If symptoms continue or there is a family history, see your GP
Vision problems	Cataracts – deterioration in vision clarity; glaucoma – no early warning signs	Increased risk needs to be managed by regular checkups

There is more information about these risks in Appendix A and B at the end of this section together with some other, less serious, risks. Further reading: Older Australians, Health – risk factors – AIHW.

Screenings & check-ups in our 70s

It becomes increasingly important in our 70s to have regular screenings – especially for those health problems that don’t have meaningful early warning signs – early detection can make a big difference to the treatment and the outcome of a health problem.

Screenings for different types of cancer – such as prostate, breast and bowel – are normally discontinued in the 70s but people often live much longer these days, and optional screening is available so you may want to speak to your GP about continuing such screenings.

Test / checkup	Recommendation
Bone density	If not checked previously, testing is recommended during the 70s
Bowel cancer	Every 2 years up to age 75. Some doctors recommend continuing if life expectancy is more than 10 years
Breast cancer	Mammogram every 2 years unless GP recommends otherwise
Cardiovascular / heart health	Annual cholesterol, blood sugar and blood pressure checks; review medications and risk factors. Ask your GP about a calcium score
Cervical cancer	HPV screening every 5 years up to age 75
Colonoscopy	Every 5 years from age 45 to 75
Diabetes & kidneys	Annual blood glucose and kidney function tests are recommended for people over 60, especially those with risk factors like hypertension, obesity or family history
Eyesight	At least every 2 years (glaucoma has no early warning sign)
General health	GP visit recommended annually for broad review of health
Hearing	Testing advisable if any deterioration (can contribute to dementia)
Heart and blood circulation	Annual cholesterol, blood sugar and blood pressure checks; review medications and risk factors. See also lipoprotein below
Lipoprotein	Discuss with your GP if not already tested
Mental health	Screen for depression, memory changes, and social isolation
Prostate cancer	Discuss with your GP
Skin cancer	Annual testing
Stroke	Annual checks for blood pressure, cholesterol and heart rhythm are recommended, particularly for those at risk (family history or lifestyle issues such as smoking, being overweight, a sedentary lifestyle, etc)
Vaccinations	Shingles and pneumococcal. Regular flu and Covid 19

It is, of course, advisable to get screenings done more regularly if there are any early warning signs or increased risk factors, such as your lifestyle or family history.

Target heart rates when exercising

Your target heart rate will depend on your objective, your age and your level of fitness. The first step is to work out your maximum heart rate (MHR) for exercising which can be calculated by subtracting your age from 220. Therefore, if you are 70, your MHR is 150 bpm (beats per minute) although this can vary depending upon level of fitness and state of health, etc. If your goal is aerobic activity, the rule of thumb is to aim for 60-70% of MHR i.e. a heartbeat between 90 and 105 bpm.

It is a common misconception that fat burning only happens in zones 2-5 – all exercise helps although zone 1 is the least effective. It also a misconception that older people shouldn’t train in the higher zones, although it is wise to get advice from a professional first.

Goal	Zone	BPM age 70	Activity examples
Light exercise or recovery	Zone 1 (50–60%)	75-90	Gentle walking, yoga, light stretching
Aerobic / Fat burning	Zone 2 (60–70%)	90-105	Brisk walking, steady swimming, light cycling
Cardiovascular endurance	Zone 3 (70–80%)	105-120	Jogging, moderate cycling, swim intervals
Speed & power	Zone 4–5 (80–100%)	120-150	Sprinting, HIIT, hill climbs

Health records & directives

Health records: If you are injured or suddenly fall ill away from home, and need to be treated urgently, your medical records could be critical to the outcome of your treatment. That’s why it’s important to ensure they are accessible online. Talk to your doctor about this: see section 6.11 – Important Health Documents

document enabling someone to make healthcare decisions for you (an Enduring Guardianship and Advance Health/Medical Care Directive): see section 6.11 – Important Health Documents

Relationships

As people age, particularly from their late 60s onward, there is often a noticeable shift in social behaviour. Some people become more forthright in their communication, expressing strong opinions with less concern for how they may affect others. This can lead to misunderstandings or rifts, especially in close relationships. Cognitive changes, reduced social inhibition, and a sense of “earned honesty” can all contribute.

There is an increasing tendency as we age to disengage from relationships that feel burdensome or misaligned. Sometimes this results in cutting ties (“de-friending”) without explanation or consideration for the feelings of the other person.

What to do – today – to improve your health

1. Make a commitment to become more proactive and tell someone close to you about your decision, what you are going to do and when.
2. Make a list of proactive steps you are going to take and when you are going to start on each one.

Below is a checklist for the 70s and a template for a proactive health plan that should be adapted by you for your specific circumstances, level of fitness and state of health. The more you cross-reference the links in this section to the relevant part of the Proactive Health Guide, the better your personal plan will be.

Proactive health checklist – for our 70s and ageing well

• Regular physical activity, preferably daily, including walking
• Weight-bearing exercise for muscles and bone health
• Work on mobility and flexibility (stretching, yoga, Pilates)
• Monitor cardiovascular health (BP, cholesterol, glucose, weight)
• Review medications with your doctor for interactions or side effects
• Stay hydrated – thirst cues weaken with age
• Get regular eye, hearing, and dental checks
• Monitor bone density and continue weight‑bearing exercise
• Protect balance with targeted exercises (single‑leg stands, tai chi)
• Maintain a nutrient‑dense diet with a variety of vegetables and legumes
• Stay mentally active (learning, reading, puzzles, hobbies)
• Pursue purposeful activities – having a purpose is important
• Keep social networks strong – loneliness is a major health risk
• Continue sun protection and skin checks; moisturise skin
• 7-9 hours of sleep per night for memory, mood and immunity

Your proactive plan

Putting a proactive health plan in writing is important if you want to improve your health. The more specific and detailed the plan is, the better. For example, instead of saying in column 2 “Aim for 150 minutes of moderate activity per week”, it will be more effective if you say something like “Walk 2km at a brisk pace each Wednesday and Saturday morning”. Instead of saying “Maintain a consistent sleep schedule” say “Go to bed at 10 PM and get up at 6:30 AM each day”.

You may want to do this on an Excel spreadsheet so that you can put in the starting date and add columns for each day of the month to keep track of how well you are progressing with your plan. Ideally, each day you will put a tick or a cross against each step that you have decided to embark on. Remember, consistency is the key – it is better to do a little bit every day, and continue doing it until it becomes a habit – Healthy people have better habits – than to do too much and burn out. That means – don’t set your sights too high when you start.

You may also want to track changes to various aspects of your health after embarking on your plan: Track your progress.

Proactivity focus	Details of what I am going to do	How often	Day 1
Deep breathing – see section 6.3 Breathing	I breathe deeply [in for 4 seconds; hold for 4; out for 4; and hold again for 4] and do it for 1-2 minutes whenever I need a deep breathing boost. The trigger to remind me to do this is … [e.g. when I start to lose concentration OR when I feel tense or under stress OR when I don’t feel happy, etc]	Multiple times throughout the day
Diet & nutrition – see section 2 Diet/Nutrition	I eat a wide variety of vegetables, fruits, legumes and whole grains by adding …. [state specifically what foods you are going to add to your diet]	Daily
	I limit sugar intake, processed foods and salt [be specific what you are going to reduce or eliminate from your diet]	Daily
	I boost my microbiome with probiotic and prebiotic foods [state the specific foods e.g. fermented foods – yoghurt, sauerkraut, etc]	Daily
Exercise – see section 3 Physical Activity	I do 30 minutes of … [e.g. brisk walking] twice per week before breakfast	Tuesday & Friday
	I swim for 30 minutes once per week	Saturday
	I do weights [or use resistance bands] to preserve muscle twice per week	Monday & Thursday
	I do balance exercises (e.g. tai chi, yoga) twice per week	Saturday Wednesday
	I play tennis [or golf, etc] once per week	Sunday
	I do a minimum of 10,000 steps every day	Daily
Medications	I check for interactions or side effects with GP or pharmacist if there are any changes in the way I feel and for any new drug	Insert date
Mental health	I stay mentally active by … (e.g. puzzles, reading) See section 4.2	Daily
	I learn … [e.g. about the 100 years war OR a new language OR a musical instrument]	Daily
	I work on brain health [specify what you are going to do] See cognitive training section 4.2	Insert when
	I work on being positive See section 5.2	Insert when
	I take part in a purposeful activity [ e.g. volunteering or a project such as renovating part of your garden] See section 4.2	Insert date
Mindfulness – see section 5.3 Mindfulness	I engage in mindfulness regularly during each day. The trigger to remind me to do this is … [when I daydream OR when I find my posture is poor OR when I lose concentration OR when I walk through a doorway OR … etc]	Multiple times per day
Screenings & check-ups	Blood test including PSA and blood sugar; Colonoscopy; Mammogram; Skin cancer check; Eye test; Bone density scan, etc	Insert dates (month and year) for each one
Sleep hygiene – see section 6.1 Sleep	I go to bed at 10pm and get up at 6:30am	Each day
	No screens 1 hour before bed	Each day
	Address snoring or sleep apnoea with GP	Insert date
Social connections	I join a community group or interest-based club [be specific about what and when]	Insert date
	I stay engaged with friends and family, or community groups [be specific about what you are going to do and when] See section 4.2	Weekly or monthly
Symptoms & early warning signs	I monitor changes to the way I feel and keep a written record of any signs that I think are unusual. See section 7.2	Ongoing
Vaccinations – see section 6.8 Vaccinations	I get an annual flu and pneumonia shot; I get a Covid 19 booster	Insert date for each one
Other	This is for other issues that may be important for you

APPENDIX A

Physical health issues in our 70s

• Arthritis: In our 70s, arthritis can significantly impact mobility, balance, and independence. Almost half of Australians aged 75+ live with arthritis. Symptoms may include persistent joint pain, visible swelling and difficulty with stairs or grip strength. Treatment includes tailored exercise programs (including strengthening muscles to support joints) and/or medications like NSAIDs or corticosteroid injections. Early referral to a rheumatologist is recommended if symptoms escalate or involve multiple joints (see section 8.5 – Arthritis).
• Bone health: Post-menopausal women and those with osteoporosis risk factors who have not had a bone density scan previously should discuss this with their GP. Maintain calcium (1,200 mg/day) and vitamin D (800–1,000 units/day).
• Cardiovascular: It is important to maintain regular aerobic and strength-based exercise (Physical activity) and to monitor blood pressure, cholesterol, and blood sugar annually (8.3 Heart disease and 8.4 High blood pressure). See also disease and illness risks below.
• Cognitive changes: Mild memory lapses may begin; learning new information becomes harder, partly because of brain shrinkage and deteriorating connections between the neurons. This can result in slower recall and difficulty in multitasking.
• Diet, nutrition and hydration: Focus on nutrient-rich foods, fibre, lean protein and healthy fats. Aim for 6-8 cups per day of fluids. See section 2 Diet and nutrition.
• Hearing and vision: Cataracts, glaucoma and age-related hearing loss increase.
• Heart disease: See Cardiovascular above.
• Hormonal changes: Postmenopausal and testosterone-related shifts may affect emotional well-being and metabolism. Nutrition, exercise, sleep, and stress management are all relevant for dealing with this. So is feeling engaged with life and connected to others, important factors in regulating stress hormones like cortisol.
• Injury management: Warm up and cool down before and after exercise. Soreness may reflect inflammation – use ice for the first 48 hours, then consider heat therapy. Both ice and heat should be applied for only 15 to 20 minutes and not again for one hour. Both should be applied through protective material to avoid skin damage.
• Muscular health: Maintain regular stretching, balancing and strengthening exercises, especially core and glute strength to support posture, and prevent back pain, and weight bearing exercises to slow muscle loss and support joint stability (section 3 – Physical activity.
• Osteoarthritis: See Arthritis above
• Osteoporosis: See Bone Health above
• Physical activity is essential for good health (see section 3 Physical activity) and, ironically, it will actually increase available energy for future use. This is because of the effect it has on your mitochondria – the tiny “batteries” in your cells that convert food into energy. Resistance or weight-bearing exercise strengthens those little batteries, and aerobic exercise (e.g. fast walking) will multiply the number of batteries (see section 3.4 Mitochondria).
• Respiratory: Breathing problems, such as chronic bronchitis and emphysema, become more common, often undiagnosed until breathlessness starts to affect daily activities. Asthma may also worsen due to reduced lung elasticity. Screening involves lung function tests and symptom tracking. Vaccinations (flu and pneumococcal) are essential to reduce complications.
• Sleep quality: Sleep may become lighter and/or more fragmented. If ongoing tiredness, consider a sleep assessment to rule out apnoea or other disruptions (see section 6.1 Sleep). If you feel more than tiredness, and it persists for more than 2 weeks, talk to your GP – it could be fatigue. Arthritis: Almost half of Australians aged 75+ live with arthritis, which has a significant impact on mobility, balance and independence. Symptoms may include persistent joint pain, visible swelling and difficulty with stairs or grip strength. Treatment can include tailored exercise programs including strengthening muscles to support joints, and medications like NSAIDs or corticosteroid injections: see section 8.6 – Arthritis.

APPENDIX B

Disease & illness risks in our 70s

• Cancer: See recommendations for various cancer screenings in Recommended screenings above.
• Diabetes (Type 2): Risk remains high so monitor blood sugar, particularly if you have a family history, if you start putting on weight or do not do regular exercise. More regular screening becomes important.
• Heart disease: The risk of heart failure, arrhythmias and vascular disease increases as blood vessels stiffen and blood pressure rises so it’s important to monitor symptoms of heart disease (breathlessness, swelling, etc); maintain healthy weight; avoid processed foods, smoking and excess alcohol (see section 8.3 – Heart disease and stroke); get your blood pressure checked and have an annual blood test including blood sugar and cholesterol. Ask your GP about a calcium score to gauge whether there are any blockages that can be present even when cholesterol is within the acceptable range.
• Medication safety: Some people need to take multiple medications at the same time. This increases the risk of side effects and adverse interactions between drugs so, if they are prescribed by different doctors, it’s very important for your GP or pharmacist to review your medications periodically.
• Mental health: Loneliness, grief and cognitive changes may need to be addressed including the risk of depression, anxiety and dementia. Changes are often linked to retirement, isolation or caregiving stress. It’s important to continue with social connections and purposeful activities which regulate stress hormones. If you notice any cognitive impairment or mood swings, it’s a good idea to talk to your GP about screening. Consideration should be given to advanced care planning [see Health Records and Directives above].
• Osteoporosis becomes more common, especially for post-menopausal women. Bone density scans may be warranted. Management includes calcium, vitamin D, weight-bearing exercise and sometimes medication.
• Pelvic, urinary and sexual health:Urinary incontinence, pelvic organ prolapse and sexual health concerns may become relevant. It may also become advisable to review continence aids and pelvic floor support; consider topical hormone therapies; address sexual wellbeing, relationship and intimacy needs.
• Stroke: occurs when blood flow to the brain is interrupted, either by a blockage or a bleed. As a test of whether someone has had a stroke, remember the acronym: F.A.S.T.  Face (drooping), Arm (weakness), Speech (difficulty), and Time (to call emergency services – fast!). Other symptoms may include sudden confusion, vision changes, dizziness or severe headache. The most vulnerable group is those aged 65 and older, with 71% of stroke cases occurring in this bracket. To reduce risk, regular health checks are essential – particularly for blood pressure, cholesterol and heart rhythm. Lifestyle changes such as quitting smoking, maintaining a healthy weight, staying active and managing chronic conditions like diabetes can dramatically lower stroke risk. If atrial fibrillation (irregular heartbeat) is present, medical management is crucial to prevent clot formation. Stroke prevention is possible: over 80% of strokes are preventable with proactive care.
• Thyroid: Thyroid hormones regulate metabolism, so imbalances can lead to symptoms like fatigue, weight changes, mood shifts and temperature sensitivity. The risk of a thyroid disorder increases in our 60s and can be detected by a blood test. Consistent treatment means people can live normal lives but, untreated, it can lead to complications such as heart failure, stroke, infertility or severe depression.

APPENDIX C

Physical activity guidelines (65 and older)

Guidelines have been issued by the Australian Department of Health, Disability and Ageing: https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-older-australians-65-years-and-over