Growing old healthily and vitally, this is how you do it

We're all living longer. The number of people aged 100 and older will almost quadruple between now and 2040. But the older we get, the greater the risk of all sorts of lifestyle diseases. In this blog post, we'll explain what you can do to grow old healthily and vitally.

Disease burden

Our life expectancy is increasing. While we reached an average age of 81.5 in 2015, that figure will be almost 86 in 2040. At the same time, the number of chronic conditions is increasing. Just as in 2015, neck and back pain, osteoarthritis, and diabetes will be the most common in 2040. Cancer, cardiovascular disease, and mental health disorders will cause the greatest disease burden. Fortunately, there's a lot we can do to ensure healthy aging.

Neck and back complaints

When you have neck and back pain, you're often tempted to avoid the painful areas. But don't be fooled, sitting too much will only make the pain worse. A gentle walk is always a good way to reduce your symptoms. Doing the right exercises—at the right intensity—can also strengthen your neck and back muscles. This will reduce your symptoms. Start slowly and seek guidance. Stretching exercises also help, keeping your muscles strong and flexible.

Osteoarthritis

With osteoarthritis, the cartilage has thinned. The surface is no longer smooth, but irregular. This makes joint movement more difficult. Osteoarthritis is often wrongly associated with joint wear and tear. People are therefore quick to avoid joints. However, to reduce symptoms, it's important to stay active. This keeps your joints flexible and prevents symptoms from recurring or worsening. Moreover, exercised muscles support your joints.

Diabetes

Diabetes, also known as diabetes mellitus, is a disease in which the body can no longer maintain a balanced blood sugar level. Type 1 diabetes is an autoimmune disease, and this form of diabetes is unpreventable. The risk of the most common form of diabetes, type 2 diabetes, can be reduced by up to half by getting enough exercise, eating healthily, not smoking, and avoiding obesity.

Cancer

Sometimes your genes play a role in developing cancer, as we read on the KWF website. Sometimes it's just a matter of sheer bad luck. You also have little control over things like air pollution. But by not smoking, being careful with the sun, eating sensibly, and getting enough exercise, you can reduce your risk of cancer.

Cardiovascular diseases

It's starting to get boring, but you can also reduce your risk of cardiovascular disease by living a healthy lifestyle. By eating healthily, getting enough exercise, and relaxing regularly, you nurture your heart and blood vessels.

Mental complaints

Mental health issues, such as depression and anxiety, can also be reduced by regular exercise, according to research conducted by the Mulier Institute with support from the Ministry of Health, Welfare and Sport (VWS). The greatest benefits are achieved with moderate to intensive activity, when your heart rate increases and your breathing quickens, but you can still talk.

How much exercise?

The message should be clear: exercise is good. But how much exactly should you exercise? The exercise guidelines provide a good indication. But you don't have to jump off the couch and start exercising like crazy. Take small steps; that's what sticks best. With the Milon Circle, you train your entire body in two 35-minute sessions every ten days. Also, take the stairs, bike ride, or go for a nice walk—you'll be well on your way!