How to age well without getting frail and feeble.
Getting old does not necessarily mean being feeble and infirm, but you need to be prepared for and mitigate certain medical conditions. You’re not alone on this journey — the numbers show you’re in good company.
Older people can be prone to malnutrition, with both under- and over-nutrition contributing to frailty, a physical condition associated with ageing. Frailty increases the risk of falls, hospitalisation, disability and death.
As more people live well into their 80s in Singapore, and above their 60s for many places around the world, it is important that they age well as the risk of disease — both physical and mental — rises.
Following a healthy diet and lifestyle is key to mitigate the emergence of diseases commonly associated with the elderly. Healthy ageing will not only reduce the risk of disease but also improve physical and mental capacity, and delay the likelihood of care dependency. Ageing is usually accompanied by a gradual decrease in physical and mental capacity over time.
Diseases associated with ageing
• Cardiovascular: hypertension, stroke, heart attack
• Neurodegenerative: Alzheimer’s, Parkinson’s, dementia
• Musculoskeletal: arthritis, osteoporosis, cancer
• Physical impairments: visual and hearing loss
Malnutrition can lead to weight gain or loss
Malnutrition is a condition resulting from an imbalance between nutrient needs and actual intake. It is common in the elderly, who often suffer from myriad factors such as dental or swallowing problems, diseases, drugs, cognitive impairment, mood problems, financial or mobility issues.
Chronic under-nutrition can result in unintentional weight loss and loss of muscle mass, known as sarcopenia. Over-nutrition, meanwhile, can result in weight gain and obesity. Both can lead to weakness, slowness and exhaustion, contributing to frailty. Good nutrition, adequate protein intake, and exercise can help reduce frailty.
Sarcopenia is age-associated loss of muscle mass and strength that heightens the risk of falls, disability, hospitalisation and death. Regular physical activity, resistance exercises, and adequate protein intake can help prevent sarcopenia.
Signs of ageing well
• Physical health (having a well-nourished, hydrated body, with muscles in good function)
• Cognitive health (having the ability to think clearly, learn and remember)
• Being socially engaged and active in one's community
Tips on ageing well
| • Eat a balanced diet
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| • Engage in regular physical activity or exercise
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| • Ensure adequate sleep
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| • Limit alcohol consumption
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| • Avoid smoking |
Singapore numbersBy 2030, an estimated 1 in 4 citizens will be 65 years and above
| In 2023, the proportion of citizens aged 65 and above reached 19 per cent; in 2013, it was 12 per cent
| Babies born in 2023 can expect to live up to 83 years; for those born in 2013, their life expectancy was 82.4 years
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Global numbers
In 2023, the average life expectancy at birth was 73.4 years (76.0 years for females, 70.8 years for males) — an increase of more than six years from 2000
• By 2050, this is expected to rise to 77.3 years
| | In 1980, the number of people aged 65 years and above was around 260 million • In 2021, it tripled to 761 million • By 2050, this figure is projected to more than double to 1.6 billion
| By 2050, the number of people aged 65 years and above will be twice the number of children under the age of 5 years, and almost equal to the number of children under the age of 12 years
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