In 2022, the Australian Institute of Health and Welfare reported that 66% of adults, or 13 million people, were living with overweight or obesity. This statistic has remained relatively steady over time, but the reality is that being overweight or obese increases the risk of many chronic conditions and is associated with higher rates of death.

At a population level, obesity and overweight are typically assessed using Body Mass Index (BMI) or waist circumference.

  1. Body Mass Index (BMI)

BMI is one of the most commonly used tools to determine if you are at a healthy weight. It’s a simple calculation of your weight in kilograms divided by your height in meters squared. A BMI in the range of 18.5 to 24.9 is considered healthy.

  • If your BMI falls between 25 and 30, you are classified as overweight.
  • Anything over 30 is considered obesity.

A higher BMI is linked to numerous health conditions, including heart disease, diabetes, and certain cancers. For example, if you’re 178 cm tall, you should weigh less than 80 kg to avoid being classified as overweight. To check your BMI, try the Heart Foundation’s BMI Monitor.

  1. Eat more fruit and vegetables

Eating a diet rich in fruit and vegetables provides essential vitamins, minerals, and fibre that help keep your gut healthy and prevent constipation. The Heart Foundation recommends eating at least five servings of vegetables and two servings of fruit each day. However, according to the Australian Bureau of Statistics, 40% of adults aged 65-74 do not meet the fruit intake recommendations, and 89% don’t eat enough vegetables.

Given Australia’s abundant supply of fresh produce, the low intake is concerning. Adding more plant-based foods to your diet can go a long way toward improving overall health.

  1. Exercise regularly

Regular physical activity is vital for maintaining both physical and mental health. For people aged 65 and over, the Department of Health and Aged Care recommends at least 30 minutes of moderate-intensity exercise on most days of the week.

If 30 minutes feels overwhelming, start with 10-minute sessions, gradually increasing to 15 minutes a day after two weeks. More exercise offers even greater benefits.

As we age, muscle mass naturally declines by around 1% per year starting around age 55. To counteract this, it’s important to engage in weight-bearing exercises like walking, lifting weights, or yoga. These activities help maintain strength and improve balance, reducing the risk of falls.

  1. Limit alcohol consumption

While a daily glass of wine is a popular tradition for many, excessive alcohol consumption can lead to long-term brain damage and increase the risk of other health issues.

The National Health and Medical Research Council’s updated guidelines, released in December 2020, recommend that healthy adults consume no more than 10 standard drinks per week and no more than four drinks in a single day. Lowering alcohol intake further reduces the risk of alcohol-related harm.

As we age, the interaction between alcohol and medications can become a significant concern. It’s essential to review your alcohol consumption with your healthcare provider, especially if you are taking prescription medications.

Taking small, consistent steps toward a healthier lifestyle can make a significant difference in your overall wellbeing. Staying active, eating nutritious foods, and keeping alcohol in check are fundamental components of healthy ageing.