How to Stay Healthy As a Pensioner

old woman on beach

There are many things you can do to stay healthy, even as a pensioner. Here are some tips.

Follow a sensible diet, avoid foods high in saturated fats, and keep your bowels active. You can find more information on the Better Health Channel website. Make sure you also exercise on a regular basis. Lastly, check your teeth regularly. If you have a weakened immune system, you may need to visit a dentist.


If you’re a pensioner, you’re probably looking for exercise ideas that won’t put you at risk of injury or illness. According to the World Health Organisation, you should perform 150 minutes of exercise each week, broken down into 10 to 30-minute sessions. If you can only manage ten minutes a day, start small and progress from there. By gradually increasing your levels of exercise, you’ll be surprised at how beneficial it can be.


As we age, our bodies become less active, and our need for proper nutrition increases. Therefore, staying fit and healthy requires us to eat the right foods in the right amounts. In addition to limiting our intake of unhealthy foods, we should eat plenty of fruits and vegetables. Low-fat dairy products and lean meat, fish, and eggs are also important. If possible, we should eat a diet rich in fibre and protein.

Avoiding foods containing saturated fats

The American Heart Association recommends that you get no more than 5% of your daily calories from saturated fat. In other words, you should limit your consumption of these fats to 120 calories a day. That means you should choose low-fat cuts of pork and other lean meats. In addition, you should limit your intake of processed foods and trans fats, which are often found in fried foods.

Keeping bowels active

As a pensioner, you may not be aware that you need to drink more water than usual. The best way to keep your bowels active is to drink 6 to 8 cups of fluid a day, which can be increased if you do a little exercise or live in a warm climate. Drinking lots of water is the most effective way to stay hydrated, but you can also drink tea, coffee, soda water, and reduced-fat milk. You can also increase your intake of high-fiber foods like vegetables, fruits, and wholemeal breads.

Avoiding falling

In addition to the advice above, you may wish to install a personal alarm. This can be set to sound when you become unwell and can be used to call for help in case of a fall. It can also be used to call the emergency services in case of an emergency. If you are concerned about the risk of falling, talk to your doctor and get a personal alarm for your home. These can be bought for around £100 and are a good way to avoid a fall.