Health and well-being throughout life – including in older age
Good health and well-being are essential in later life.
Physical, mental, and social health are influenced by factors related to both the individual and the community they live in.
The Directorate of Health supports health promotion for older adults in many ways, including through a guiding checklists for Health-Promoting Communities. Such a tool can help create conditions that support a healthy and active lifestyle.
Age, health history, or diseases do not have to limit the potential for increased wellbeing. It is never too late to promote health, develop skills, and enhance quality of life. Sufficient sleep, a varied and nourishing diet, regular physical activity, less sedentary behavior, and strong social connections all positively influence health and wellbeing in later life.
Regular physical activity in later years can enhance cognitive skills, balance, and overall abilities, helping to sustain independence for longer.
-Aim for at least 150 minutes of moderate-intensity physical activity per week. -In later life, it is especially important to include strength and balance training at least 2–3 days per week.
Sedentary behavior should be minimized. Replacing sedentary behavior with physical activity of any level, including low intensity, benefits health and wellbeing.
(Icelandic).
A wide range of organized physical activities is available for people aged 60 and over. Check out this list of local activities by municipality: Physical activity for 60+.
If you have musculoskeletal issues, balance problems, or a history of repeated falls, you can book an appointment with a physiotherapist at a healthcare centre that offers a Physical Activity Prescription. You can also find a physiotherapist by region.
If an individual cannot travel to a therapist, in-home physical therapy can be arranged upon request from a physician.
Older adults in good health can generally follow standard food-based dietary guidelines, though with an adjusted focus. Energy needs decrease with age due to muscle loss and reduced activity. However, the need for vitamins and minerals does not decrease, and protein needs increase.
For older adults with reduced appetites, smaller meals that are rich in protein and still meet vitamin and mineral needs are especially important.
Here, you will find nutritional guidelines for older adults—specifically for healthy individuals, frail or ill persons, and those with Type 2 diabetes—along with information regarding symptoms of malnutrition and suggestions for managing them.
Sleep is vital for health and well-being at all ages, including in later life. Quality sleep supports the immune system and memory. During sleep, the body rests and produces growth hormones that regulate children's development and assist in the regeneration of adult cells.
Most individuals aged 65 and older require approximately 7 to 8 hours of sleep. However, sleep requirements can vary; some may need more, while others may need less. See recommended sleep duration by age (Icelandic).
Waking up feeling rested is the best indicator of sufficient sleep.
A few tips for better sleep:
Go to bed and wake up at the same time every day, even on weekends
Keep daytime naps brief and avoid napping late in the day
Engage in physical activity during the day
Limit screen time two hours before bed
Limit caffeine consumption from coffee, tea, energy drinks, and soft drinks, particularly later in the day
Mental health becomes increasingly important with age. Cognitive and social engagement can slow down the ageing process and cognitive decline. One of the most significant contributors to happiness and well-being is connecting with others and maintaining strong relationships with those around us. Let’s strengthen our bonds with family, friends, and neighbours.
Alcohol has significant effects on health and is one of the four most common risk factors for chronic disease. Its consumption increases the risk of various cancers, diabetes, cardiovascular disease, stroke, and liver disease.
Furthermore, alcohol can interfere with medications and disrupt sleep. It is advisable to avoid alcohol use, as there are no health benefits and no known safe levels of consumption.
Tobacco use – in any form – is one of the leading risk factors for many serious diseases.
Tobacco contains nicotine, a neurotoxin that harms the cardiovascular and nervous systems, including the brain. Nicotine is highly addictive and negatively affects well-being.
