Health Living50+

✅ Healthy Living Checklist

Print out a copy  for personal use

🥗 Eating & Drinking

☐ Eat at least 5 portions of fruit and vegetables each day.

☐ Base meals around starchy foods (rice, pasta, potatoes – choose wholegrain when possible).

☐ Eat fish twice a week, including 1 portion of oily fish (e.g. salmon, mackerel).

☐ Include protein at each meal (meat, beans, lentils, eggs, dairy, or plant alternatives).

☐ Limit foods high in salt, sugar, and saturated fat.

☐ Drink 6–8 cups of fluid daily (water, tea, coffee, juice, soup).

☐ Keep alcohol to no more than 14 units per week, spread across days.

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🏃 Staying Active

☐ Move more each day – walk, garden, clean, or stretch.

☐ Use stairs instead of lifts or escalators.

☐ Try activities you enjoy: walking, swimming, cycling, dance, or gentle exercise classes.

☐ If you have a health condition – check with your doctor first and go at your own pace.

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🧠 Mental Wellbeing

☐ Make time for hobbies or things you enjoy.

☐ Stay connected with family, friends, or local groups.

☐ Talk to someone if you feel low or anxious (doctor, Samaritans, Mind, or trusted person).

☐ Try something new – classes, volunteering, or social clubs.

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🚭 Lifestyle & Health Habits

☐ Quit smoking (seek NHS Smokefree or local support).

☐ Get regular eye tests (every 2 years if over 60, annually if over 70).

☐ Get regular hearing checks if you notice changes.

☐ Keep your bones healthy – exercise, calcium-rich foods, and vitamin D.

☐ Brush your teeth twice daily and see your dentist regularly.

☐ Care for your feet – trim nails, wear supportive shoes, and check for sores.

☐ Aim for good sleep routines (regular bedtime, less caffeine, limited screen use).

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🩺 Health Checks

☐ Get your blood pressure and cholesterol checked regularly.

☐ Attend NHS health checks (every 5 years if aged 40–74).

☐ Take part in recommended cancer screening programmes.

☐ Keep up to date with vaccinations (flu, shingles, pneumonia, COVID-19).

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