Do you want to thrive as you age? Are you supporting older Australians in your work? Whether you’re looking for a healthy ageing program to help yourself or for professional development, our Certificate of Healthy Ageing covers all aspects of healthy ageing – physical, cognitive, personal and social – to optimise health and longevity!
Certificate of Healthy Ageing
The Certificate of Healthy Ageing is an online professional development course that explores healthy aging and ways to manage the ageing process for greater wellbeing and longevity.
In this online health course, you will explore the ageing process in relation to exercise and diet, psychological and social well-being, medication management and alternative therapies, including pet, eco and creative therapies.
You will also learn about common age-related illnesses, including heart disease, respiratory illness, dementia, palliative care, and relevant interventions, such as medication, health literacy, sleep hygiene and stress management.
Completing this course will give you a comprehensive understanding of the physical, cognitive, personal, and social aspects of healthy ageing to optimise health and increase longevity in yourself and others.
What is healthy ageing?
Healthy ageing is the process of growing older while maintaining physical and mental wellbeing, independence, and quality of life. It’s about making life choices that adopt healthy habits, such as exercising, eating well, and maintaining purpose and social connections. Preventative health measures are also crucial to reduce the risk of diseases and keep you healthy and happy as you age. If you study a healthy ageing program, you’ll learn more about the process of healthy ageing and how to help others to optimise their longevity.
Physical activity and exercise
Maintaining your physical health and fitness is a crucial part of healthy ageing. Scheduling regular exercise at least three times a week to maintain your strength and flexibility is important. As you age, specific exercises will help you stay fit without increasing the risk of injury. Low-impact exercises like walking, swimming, aqua aerobics, gardening, and yoga are ideal.
Food and nutrition
You are what you eat, especially as you age. A balanced diet, including fresh fruits, vegetables, healthy fats, and good-quality proteins ensures optimal overall health. Opting for a healthy diet as we age also helps mitigate and manage chronic conditions and age-related health issues.
Mental health
Mental health is just as important as physical health as we age. You can ensure you are taking care of your cognitive health through engaging in activities that activate the brain, such as reading, doing puzzles, or learning new skills. It’s also essential to manage your stress, anxiety, and depression to protect your mental health in later life.
Social connections
Staying socially connected is vital for emotional and mental health well-being. Engaging in social activities, maintaining friendships, and participating in your community or family events can help combat feelings of isolation and loneliness.
Preventative health
Regular check-ups, screenings, and vaccinations can help identify and address health issues before they become more serious. Preventive healthcare measures can extend an individual’s active and healthy years.
Continual learning
Engaging in lifelong learning and staying intellectually curious can help maintain cognitive abilities and mental acuity as we age.
Heather’s story – Living life to the fullest
If you need inspiration to embrace positive ageing, Heather Lee’s inspiring story shows you’re never too old to learn something new – or become a world-renowned athlete! After her husband’s passing, Heather found her passion for walking, joining a local walking group before deciding to participate in local walking competitions. At 85, on the advice of her physiotherapist, she competed in the Australian Masters Games and came home with four gold medals! Heather has since gone on to break eight Australian and five world records for Master’s race walking!
10 quick tips for healthy ageing
Our healthy ageing program goes into more detail on the process of healthy ageing and how to maximise longevity, but these are a few quick tips to optimise health in your senior years!
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Lower your stress levels
Stress really is a killer, with research showing it can shorten your lifespan by 2.8 years. So, try to lower your stress levels by identifying sources of stress, and if you can’t eliminate it, try to find ways to manage it better.
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Quit smoking, reduce alcohol consumption
There are many health benefits of quitting smoking. As soon as you quit smoking, your body starts to repair itself. It’s never too late to quit, even in later years, it can add years to your life.
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Get enough sleep
Sleep supports immune function and cellular repair, making it a huge longevity booster! If you’re not getting the recommended hours of sleep as you age, which is surprisingly the same 7 to 8 hours recommended for all adults, you’re more vulnerable to cellular ageing. Sleep also protects your brain – both cognitively and neurologically.
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Discover new hobbies
According to research, engaging in a hobby can help you live a longer and healthier life. So, find something you’re interested in and make a hobby of it. Hobbies are directly linked with having a purpose in life, and those with a purpose have a lower risk of dying compared to those without one.
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Practice mindfulness
Meditation and mindfulness can reduce stress and stress-related conditions, improve your mental and physical health, and contribute to longevity. If you’ve been considering a yoga class, jump in for the chance to improve your quality of life as you age.
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Eat well, get active
A study published in the Lancet found even people who exercised as little as 15 minutes per day reduced their risk of dying from cancer by 10 per cent and had a three-year longer life expectancy than the inactive group. A similar study found that as little as three minutes a day of vigorous activity is linked to a 40 per cent lower risk of premature death in adults, even when they do not exercise at all.
When it comes to diet, the advice is to eat like a Mediterranean. The Mediterranean diet is high in antioxidants, phytochemicals, omega-3 fatty acids and fibre, not one individual food group. Instead, these components work together to improve health and reduce disease risk. A good tip to start enjoying a Mediterranean diet is to replace butter with nut butter or avocado on toast, trade extra virgin olive oil to sauté vegetables, snack on fresh fruit with nuts, olives, or roasted chickpeas, and keep your meals simple!
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Stay hydrated
Our bodies are made up of 50% to 80% of water. So it’s hardly surprising that adults who stay well-hydrated are healthier, develop fewer serious medical conditions, such as heart disease, and live longer compared to those who don’t drink enough. The best hydration is water, so make sure while you’re staying active, you’re also getting the recommended 10 cups of fluids every day for men and about 8 cups for women.
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Contribute to your community
An active social life can help you live longer, according to a new book, Growing Young: How Friendship, Optimism, and Kindness Can Help You Live to 100, by science writer Marta Zaraska. The author noticed that, repeatedly, research pointed out that if we wanted to live longer, healthier lives, we should prioritise staying connected, kind, and involved in our community. Additionally, one meta-analysis found that people with healthy and supportive relationships live longer and that these effects are surprisingly strong.
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Look after your skin
Skin care must be a priority, especially in a country like Australia, where the UV index is incredibly high, and the risk of sun cancer is always possible without protection. Make sure you’re using a high SPF 50+ sunscreen, wear clothing that covers your skin, a hat, and sunglasses when in direct sun.
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Mental health matters
Take care of your mental health, as it matters as you age. Older people can have mental health issues, including anxiety and depression, triggered by retirement, grief, loss or illness. You should plan, ask for support, take care of all aspects of your physical and mental wellbeing, and make time for joy to minimise the risk to your mental health as you age.
Professional development program
Learning about healthy ageing can benefit your career and empower you to live a longer and healthier life. The knowledge you gain through studying a healthy ageing program will give you confidence and increase opportunities so you can thrive in aged care or work with older Australians.
If you’re interested in a healthy ageing program, our Certificate of Healthy Ageing is ideal professional development for you. Contact one of our friendly Course Consultants today on Live Chat or 1300 76 2221 to learn more. We’d love to help you find your new direction!
