Ageing is a natural part of life, but staying healthy and active after age 60 requires intentional effort, especially in a country like Nigeria where access to healthcare and recreational facilities may vary across regions. The good news is that with the right lifestyle choices, it is possible to enjoy vitality, independence, and joy well into later years.
This article offers practical, culturally relevant strategies for maintaining good physical, mental, and social health beyond age 60.
How to Stay Healthy and Active After Age 60 in Nigeria
1. Prioritise Regular Medical Check-ups
As the body ages, it becomes more vulnerable to conditions such as hypertension, diabetes, arthritis, and vision or hearing problems. Routine health screenings are essential. Visiting a healthcare provider at least once every six months for a full check-up helps detect issues early and manage existing conditions effectively.
Common health checks should include blood pressure monitoring, blood sugar testing, eye and dental exams, and prostate or breast screenings, depending on gender. In many parts of Nigeria, general hospitals and primary health centres offer these services at subsidised rates. Additionally, digital health platforms like MyMedicalBank.com offer access to home-based care and virtual consultations, making healthcare more convenient for seniors.
2. Maintain a Balanced Nigerian Diet
Nutrition plays a major role in healthy ageing. Elderly Nigerians should focus on meals that are rich in fibre, low in saturated fats, and contain essential vitamins and minerals. Traditional foods like beans, okra, vegetables, yam, fish, plantain, and unpolished rice can form the base of a nutritious meal plan.
Avoid excessive consumption of salt, sugar, processed foods, and carbonated drinks. Instead, prioritise fresh fruits like oranges, pawpaw, watermelon, and bananas. Stay hydrated by drinking plenty of clean water. Herbal remedies are popular, but it is best to consult a doctor before using them regularly, especially if on medication.
3. Stay Physically Active Within Limits
Staying active does not mean running marathons. Light exercises like walking, stretching, gardening, dancing, or even traditional games can improve flexibility, balance, and heart health. Engaging in a 30-minute walk three to four times weekly helps manage weight, strengthens the heart, and reduces joint stiffness.
In urban centres, some gyms now offer sessions tailored for seniors, including yoga, aerobics, and low-impact strength training. For those in rural areas, walking around the compound, sweeping, or visiting neighbours are simple ways to stay mobile. The key is consistency and listening to one’s body to avoid overexertion.
4. Protect Mental Health and Cognitive Function
Mental sharpness is just as important as physical strength. Brain function may decline with age if not actively stimulated. Reading newspapers, playing games like ayo, solving puzzles, or participating in community discussions helps improve memory and mental clarity.
Loneliness and depression are real concerns, especially when children leave home or a spouse passes away. Talking to family members regularly, joining a religious group, or participating in town meetings can provide much-needed emotional support. Seniors can also consult mental health professionals through platforms like MyMedicalBank to address anxiety, grief, or memory concerns.
5. Prevent Falls and Injuries at Home
Older adults are more prone to falls, which can lead to serious injuries. Safety at home is key. Make sure the house has good lighting, especially in hallways and bathrooms. Remove loose rugs or obstacles that may cause tripping. Use walking sticks if balance becomes an issue.
Install railings in bathrooms andon stairs if possible. Keep essential items within reach to avoid unnecessary climbing or bending. Wearing shoes or slippers with non-slip soles indoors can also reduce fall risks.
6. Maintain Social Connections
Being socially engaged enhances emotional well-being. Retirees can feel isolated when they stop working. Staying in touch with family and participating in community events creates a sense of purpose. In Nigeria, social ties are deeply valued, so elders can benefit from roles like community advisors, religious leaders, or child carers.
Attending weddings, burials, naming ceremonies, or church and mosque events keeps seniors active and connected. If mobility is limited, using mobile phones or video calls to stay in touch with children and friends can help reduce feelings of isolation.
7. Practice Good Sleep Hygiene
Quality sleep improves mood, memory, and physical recovery. Many seniors struggle with insomnia or restless sleep. To improve sleep quality, follow a regular bedtime routine, avoid caffeine in the evening, and create a quiet and dark sleeping environment.
Avoid heavy meals or stimulating activities just before bed. Listening to calming music, drinking warm water, or praying before sleep can help induce relaxation. If sleep issues persist, it may be necessary to see a doctor.
8. Take Medication as Prescribed
Elderly individuals often have more than one health condition requiring multiple medications. It is important to take medicines as prescribed. Misuse, missed doses, or mixing herbal remedies with pharmaceutical drugs can lead to complications.
Using a medication box or setting phone reminders helps maintain consistency. Family members should assist with managing prescriptions where needed. Pharmacies and health platforms like MyMedicalBank.com also offer medication counselling and refill reminders for older adults.
9. Engage in Purposeful Activities
Having a daily routine or goal gives structure and a sense of meaning. Elderly people can engage in small-scale farming, selling local products, volunteering, or mentoring young people. This keeps the mind active and prevents boredom.
Many Nigerian communities value elders for their wisdom. Teaching cultural practices, native language, or traditional crafts to the younger generation can preserve heritage and provide fulfilment.
10. Monitor Vision and Hearing
Declining sight and hearing can lead to accidents or isolation. Eye and ear tests should be part of regular health checks. Wearing prescribed glasses or hearing aids can improve communication and mobility.
Avoid exposing the ears to loud noises or inserting sharp objects. When reading becomes difficult, switch to audio books or increase text sizes on phones and devices. Maintaining vision and hearing helps preserve independence.
11. Use Technology to Stay Informed and Connected
Many Nigerian seniors now own mobile phones and can benefit from using them for education, connection, and access to services. Learning how to use apps like WhatsApp, YouTube, or health platforms can provide entertainment, updates, and support.
Through platforms like MyMedicalBank.com, seniors can chat with doctors, book home care visits, or monitor health records. Community workshops or younger family members can help seniors get familiar with simple digital tools.
12. Manage Chronic Conditions Proactively
Conditions such as high blood pressure, arthritis, asthma, or diabetes require long-term care. Seniors should monitor symptoms closely and keep records of health readings. Healthy eating, exercise, and taking prescribed medication go a long way in reducing complications.
It is also important to avoid self-medication and always report new symptoms to a healthcare provider. Community health workers can support elderly people in remote areas with routine checks and referrals.
13. Avoid Harmful Habits
Smoking, excessive drinking, or self-medication can cause long-term damage to ageing bodies. Seniors should avoid these habits and instead seek healthier alternatives such as drinking zobo, natural fruit juices, or warm herbal teas in moderation.
Educating elderly people on the risks of substance abuse and encouraging positive lifestyle habits makes a big difference in long-term health outcomes.
14. Prepare for Emergencies
Seniors and their families should be ready for health emergencies. This includes knowing the nearest clinic or hospital, keeping emergency numbers nearby, and having essential health information written down. Items like medical records, allergies, and a list of medications should be easily accessible.
Having a trusted neighbour or friend who can be contacted in emergencies is also important. Health insurance, including the National Health Insurance Authority (NHIA) plan, should be considered to reduce the burden of unexpected costs.
15. Strengthen Spiritual and Emotional Well-being
For many Nigerian seniors, faith is a central part of life. Regular prayer, meditation, and religious participation provide emotional strength, hope, and a sense of belonging. Engaging with spiritual communities offers opportunities for reflection, service, and support.
Elderly people should be encouraged to continue their faith practices and use them as a source of peace during challenging times.
Conclusion
Staying healthy and active after age 60 in Nigeria is achievable with the right mindset and supportive environment. It involves a balance of physical care, mental engagement, emotional connection, and spiritual grounding. With support from family, community, and healthcare systems, elderly Nigerians can lead dignified, vibrant lives.
Digital platforms like MyMedicalBank.com make it easier for seniors to access health consultations, mental health support, medication reminders, and home-based care. You can access easy home-based care on the mymedicalbank platform.
