10 ways to stay physically and mentally fit in older age

• Train your memory regularly

Short mental exercises can promote cognitive activity. For example, memorise phone numbers or poems, or read a text and then try to recall its content.

• Choose high-fibre foods

Fruits, vegetables, nuts and wholegrain products are rich in fibre and can support healthy digestion. Also use herbs and spices to flavour dishes.

• Make use of daylight as often as possible

A short time outdoors – for example on the balcony or during a walk – can provide your body with natural light. This can have a positive effect on mood and enliven daily life.

• Stay as active as possible in everyday life

Regular physical activity can help maintain mobility and independence for as long as possible. Use small opportunities in daily life: walk more often or take the stairs instead of the lift.

• Pay attention to a balanced diet 

A short log of your meals and drinks can help you keep an overview of your diet. This makes it easier to see whether you eat a balanced diet and get enough protein. Protein-rich foods or proteins containing collagen can support the maintenance of muscle mass.

• Create good conditions for restful sleep

Calm evening rituals such as reading or listening to music can help you unwind at the end of the day. Regular bedtimes, a dark bedroom and a comfortable mattress also contribute to a pleasant sleep environment. For cold feet, hot water bottles or warm socks can add extra comfort.

• Plan short rest breaks

A short nap at midday can restore energy. To avoid affecting night-time sleep, however, this break should not last longer than 30 minutes.

• Ensure adequate fluid intake

Drink water regularly, unsweetened herbal or fruit teas, or light juice spritzers, even if you don't feel very thirsty. A simple everyday indicator can be the colour of your urine: if it is pale yellow, you have generally taken in enough fluid.

• Cultivate a positive outlook on life

Humour and an optimistic attitude can significantly improve personal wellbeing. Those who try to find something positive even in small everyday things often experience more joy in life.

• Use preventive health services regularly

Even if you feel healthy, it can be sensible to attend medical preventive check-ups. This way you keep track of your health and can discuss any changes at an early stage.