Written by:
- Ms Bernardette Bezzina, Physiotherapist, HPDP Directorate
- Ms Lucienne Pace Fenech, Nutritionist, HPDP Directorate
- Dr Elaine Cutajar, Public Health Psychologist, HPDP Directorate
Ageing is a natural part of life, and it doesn’t have to mean slowing down. It can be a time to stay active, engaged, and full of purpose. National guidelines, developed by the Directorate of Health Promotion and Disease Prevention (HPDP) with local health experts, aim to help older adults live well through simple, practical lifestyle choices. This approach brings together movement, good nutrition, and social and mental wellbeing to support a healthier, happier future.
Staying Active as You Age
Keeping active is one of the best ways to stay healthy as we grow older.
Regular exercise lowers the risk of common conditions such as heart disease, diabetes, and some cancers.
It also keeps the mind sharp, lifts mood, and reduces stress and anxiety.
Maintaining an active lifestyle helps prevent the natural loss in bone and muscle strength associated with ageing. This in turn reduces the risk of falls and injuries, making everyday tasks (such as cooking, cleaning, and walking) more manageable, thereby supporting prolonged independence.
The World Health Organisation (WHO) recommends:
- 150-300 minutes of moderate activity per week (such as brisk walking), or 75 minutes of more vigorous activity (such as jogging).
- Muscle-strengthening exercises at least twice a week.
- Balance and strength training (like yoga or tai chi) three times a week to prevent falls.
Older adults can start with short active sessions and build up gradually.
Fun activities such as dancing, gardening, or walking with friends make it easier to stay consistent. Exercise plans should always be tailored to individual needs, and those with ongoing health conditions are encouraged to seek medical advice before starting something new.
Healthy Eating for Older Adults
What we eat is just as important as staying active.
Malta’s national guidelines highlight the Mediterranean diet, known worldwide for its health benefits.
This way of eating includes:
- Plenty of vegetables, fruit, wholegrains, and legumes (such as beans, chickpeas, and lentils).
- Healthy fats in small amounts (extra virgin olive oil, olives, nuts, seeds).
- Lean proteins, including fish twice a week (especially oily fish such as sardines), as well as poultry and eggs.
- Less red meat (beef, lamb and pork only occasionally).
- Limiting processed foods, sugary products, and soft drinks.
A simple guide is the plate method.
- Fill half the plate with colourful vegetables.
- Fill a quarter with wholegrains or other healthy carbohydrates (like oats, brown rice, or sweet potatoes).
- Fill a quarter with protein (beans, lentils, fish, chicken, or eggs).
Eating well also means paying attention to dental health, avoiding undernutrition, and enjoying meals socially, which supports both body and mind.
Keeping the Mind Active and Staying Connected
Healthy ageing is about more than just physical health — the mind and heart need care too.
Keeping the brain active helps protect memory, focus, and problem-solving skills, and reduces the risk of dementia.
This can be as simple as reading, learning something new, doing puzzles, or even memorising a recipe.
Social connections are equally vital, as they buffer against loneliness and protect mental health. Regular contact with family, friends, and neighbours helps us feel valued and supported. When in-person visits aren’t possible, video calls, messages, or online groups are good alternatives. Taking part in community activities, joining groups at Active Ageing Centres, or volunteering also brings joy, purpose and a sense of belonging.
Research shows that older adults who stay mentally active and socially engaged are more likely to remain independent and adapt well to life’s changes.
A Path to Fulfilment
Healthy ageing isn’t about restrictions — it’s about making small, positive choices that make life better. By moving regularly, eating well, keeping the mind active, and staying connected with others, older adults can enjoy later life with vitality, flexibility, and purpose.
Key Messages for Healthy Ageing
- “Healthy lifestyles from the very beginning of life, is key to a healthy and active old age.” World Health Day 2012 – Good health adds life to years, April 2012
- “Exercise regularly from the earliest years through to older ages; walking, climbing stairs, housework or playing with children are effective forms of exercise.” World Health Day 2012 – Key messages
- “Eat a variety of foods daily: vegetables, fruits, legumes, nuts, [seeds] and whole grains.” Nutrition for a healthy life – WHO recommendations, July 2025
- “Socialise regularly with family and friends face to face and by phone or online.” WHO – Being social in later adulthood, September 2022
For more info:
- HPDP. Ageing Well. https://hpdp.gov.mt/sites/default/files/2023-09/Ageing%20Well%20%281%29.pdf
- HPDP. (2024). Your Handbook for Ageing Well. https://hpdp.gov.mt/sites/default/files/2024-05/your_handbook_for_Ageing_Well.pdf
- HPDP. (2024). Be Active Guidelines for Adults and Older Adults – 65+. https://hpdp.gov.mt/sites/default/files/2024-07/Be%20Active%20Guidelines%20for%20Older%20Adults%20-%2065%2B%20-%202024%20%28Eng%29.pdf
- HPDP. (2024). Dietary & Lifestyle Guidelines for Older People – The Mediterranean way. https://hpdp.gov.mt/sites/default/files/2024-05/Dietary%20Guidelines%20Elderly%20Book%20%28ENG%29%202024%20LR.pdf
