6 Health Tips for Over 60s: Balance, Strength & Diet in Malta
Physiotherapist Lucy Macdonald highlights six habits people over 60 should avoid to maintain better health, mobility, and balance. These include overexerting after inactivity, neglecting strength training, believing aging limits potential, holding onto unhealthy habits, avoiding new activities, and accepting declines in balance as inevitable. By adopting gradual exercise routines, incorporating strength training, embracing new hobbies, and focusing on a balanced Mediterranean diet, older adults in Malta can enjoy an active and fulfilling lifestyle. Simple balance exercises and staying socially engaged through activities like walking, swimming, or exploring local markets can further enhance well-being, making the most of Malta’s health-promoting environment.
Six Habits to Break for a Healthier Lifestyle Over 60: A Physio’s Guide
As we grow older, maintaining physical health becomes a cornerstone for living a vibrant, fulfilling life. This is especially true for those over 60, when certain habits can hinder mobility, increase the risk of injuries, and even impact mental health. In Malta, where the Mediterranean lifestyle offers abundant opportunities for wholesome eating, outdoor activities, and social interaction, taking steps to stay active and healthy can lead to a longer, happier life. Below, physiotherapist Lucy Macdonald of RestartPhysio shares six common mistakes people over 60 tend to make—and how to avoid them for better health, balance, and longevity.
1. Doing Too Much, Too Soon
While Malta’s mild weather may tempt you to dive into new outdoor activities or tackle long-overdue home improvement projects, overdoing it is a recipe for injury. Macdonald warns that sudden increases in activity levels or jumping into tasks after years of inactivity can result in strains or pain.
Instead, opt for gradual progress. Break activities like gardening or redecorating into smaller, manageable tasks, and ease into them with preparatory exercises. Thinking of joining a walking group or indulging in Malta’s scenic hikes? Start with shorter routes and work your way up to longer treks, enjoying the island’s landscapes without over-exerting yourself.
2. Thinking Strength Training Isn’t for You
Strength training is not just for the young or fitness enthusiasts—it’s crucial for maintaining muscle mass and preventing injuries as we age. Macdonald emphasizes its importance for people over 60, noting that just two half-hour sessions a week can make a significant difference.
In Malta, where fresh fish, legumes, and leafy greens are staples, pairing a Mediterranean diet with strength training can boost your results. Start with light weights and build gradually, or consider working with a physiotherapist to guide you. Many gyms across Malta and Gozo also offer tailored programs for older adults, making it easier to get started.
3. Believing Your Best Days Are Behind You
Think you’ve passed your prime? Think again! Age is just a number, and many people in their 70s lead active, healthy lives. In fact, Macdonald shares that some of the fittest individuals she’s met are those who’ve embraced a retirement focused on nurturing their body and mind.
Take advantage of Malta’s laid-back lifestyle to prioritize exercise, rest, and nutrition. Whether it’s swimming in the azure waters of Għajn Tuffieħa Bay, enjoying yoga at sunrise, or savoring a nourishing bowl of minestra at a local restaurant, retirement can be the perfect time to embrace a health-conscious routine.
4. Relying on the Bad Habits of Youth
While the Mediterranean lifestyle is often associated with longevity, even here in Malta, neglecting the basics—adequate sleep, regular exercise, and a balanced diet—can quickly catch up with you. Macdonald stresses that as we age, our bodies recover more slowly, so poor habits like inconsistent exercise or indulging in too many pastizzi can negatively impact health.
Focus on incorporating fresh, whole foods into your diet, such as heart-healthy olive oil, vitamin-rich tomatoes, and omega-3-packed fish. Pair this with regular physical activity, such as walking through Valletta’s historic streets or dancing at a local festa, and prioritize restorative sleep to support your body’s recovery.
5. Avoiding New Activities
It’s never too late to try something new, whether it’s a new exercise routine or exploring Malta’s culinary scene. Macdonald encourages embracing change and finding activities you enjoy with others who share your interests. This could mean joining a community swimming group, trying out Pilates classes, or even learning how to cook traditional Maltese recipes that focus on fresh, seasonal ingredients.
Socializing while staying active is key to long-term health. Malta’s café culture and bustling markets provide opportunities to connect with others while exploring new flavors and food trends. Who knows? You might even find a passion for creating healthy twists on classic dishes like rabbit stew or ħobż biż-żejt.
6. Accepting Declines in Balance and Mobility as Inevitable
Falling is one of the leading causes of injury among older adults, but Macdonald insists that improving balance is entirely possible with consistent effort. Simple exercises like standing on one leg while brushing your teeth can improve your stability and reduce the risk of falls.
In Malta, where walking is a way of life, you can incorporate balance training into your daily routine. Try walking along uneven paths in nature spots like Buskett Gardens or simply practicing balance exercises at home before heading out for your morning coffee. Staying steady on your feet will help you enjoy everything Malta has to offer, from exploring hidden bays to strolling through vibrant local markets.
Make the Most of Malta’s Healthy Lifestyle
Living in Malta provides a unique opportunity to embrace a holistic approach to health and wellness, especially in later years. By avoiding these common pitfalls, you can create a lifestyle that blends physical activity, balanced nutrition, and social connection. Whether it’s savoring a light meal at a seaside eatery, joining a walking club, or simply relishing the island’s natural beauty, Malta offers countless ways to stay active, eat well, and live your best life—well beyond your 60s.