Complete Healthy Ageing Course

What you will be able to do

• describe Australia's physical activity guidelines for adults aged 65 and over and plan a week that builds towards them, including strength and balance.
• make simple changes to your home and habits that lower your risk of falling, and know what to do if you fall.
• plan balanced meals based on the Australian Guide to Healthy Eating, with the recommended serves for your age, protein at each meal, and enough fluids, fibre and calcium-rich foods, and understand how vitamin D works in Australia.
• use everyday habits that support brain health, sleep and mood, and recognise when to seek help.
• plan regular social contact and find local groups, volunteering and community programs for older people.
• keep track of your Medicare-funded health checks, screening, vaccines and medicine reviews, and prepare for appointments.
• explain the main ways to plan ahead, including an enduring power of attorney and advance care planning.
• write and review a personal healthy ageing plan.

1. 1What healthy ageing really means

   Learn which everyday habits make the biggest difference to staying well and independent, take your healthy ageing self-check, and set goals that fit your life.

   • Ageing well: what you can influence
   • Your healthy ageing self-check
   • Setting goals that fit your life

   Healthy ageing self-check

2. 2Moving more, the Australian way

   Understand Australia's physical activity guidelines for older adults and build more movement into everyday life, at a level that is right for you.

   • Australia's activity guidelines for older adults
   • Building activity into everyday life
   • Planning your active week

   Weekly activity planner

3. 3Strong, steady and falls-aware

   Find out why strength and balance fade with age, try simple, safe ways to keep them, and learn how to make your home safer and what to do if you fall.

   • Why strength and balance matter more each year
   • Simple strength and balance practice at home
   • A safer home and what to do if you fall

   Weekly activity planner

4. 4Eating well in later life

   Use the Australian Guide to Healthy Eating in later life, understand why protein, calcium, vitamin D and fibre matter more as you age, and plan a week of simple meals.

   • The Australian Guide to Healthy Eating after 60
   • Protein, calcium, vitamin D and B12
   • Planning simple, healthy meals

   Healthy ageing meal planner

5. 5Drinks, digestion and everyday comfort

   Keep well hydrated even when you are not thirsty, understand alcohol in later life, and look after your bowels, bladder and mouth.

   • Staying hydrated when thirst fades
   • Alcohol in later life
   • Bowels, bladder and mouth health

   Healthy ageing meal plannerHealthy ageing self-check

6. 6Brain health, sleep and mood

   Learn what helps keep your brain healthy, understand how sleep changes with age, and recognise when low mood or worry needs more support.

   • Looking after your brain
   • Sleep in later life
   • Mood, worry and getting support

   Healthy ageing self-check

7. 7Staying connected and having purpose

   Understand why social connection is as important for health as diet and exercise, find ways to connect that suit you, and plan four weeks of contact.

   • Why connection matters for health
   • Finding your people: ways to connect
   • Planning your connection month

   Social connection planner

8. 8Health checks, screening, vaccines and medicines

   Find out which free checks, screening and vaccines older Australians are commonly offered, how to get the most from appointments, and why medicine reviews matter.

   • Free health checks and screening in later life
   • Vaccinations for older adults
   • Medicines and getting the most from appointments

   Health appointments tracker

9. 9Staying independent and planning ahead

   Keep your home safe through hot and cold weather, find out what help is available through My Aged Care, plan ahead so you stay in charge, and build your personal healthy ageing plan.

   • Help at home and keeping well through the seasons
   • Planning ahead so you stay in charge
   • Your personal healthy ageing plan

   Healthy ageing self-checkWeekly activity plannerHealthy ageing meal plannerSocial connection plannerHealth appointments tracker

• CheckerHealthy ageing self-checkTick the habits that are already part of your life to see your strengths, spot the areas to work on first, and catch anything that needs a chat with your GP.
• PlannerWeekly activity plannerPlan a week that builds towards Australia's physical activity guidelines for older adults: about 30 minutes of moderate activity on most days, strength twice a week, regular balance and flexibility, and fewer long spells of sitting.
• PlannerHealthy ageing meal plannerPlan a week of simple, enjoyable meals that follow the Australian Guide to Healthy Eating, with protein at each meal, the serves of fruit, vegetables and dairy for your age, plenty of fibre, and enough to drink.
• PlannerSocial connection plannerPlan four weeks of small, regular contact with other people, mixing catch-ups, groups, helping others and trying something new.
• TrackerHealth appointments trackerKeep a simple log of your checks, screening, vaccinations and reviews, what was said, and when the next one is due.