Lifestyle factors including how much alcohol, drugs and tobacco a person consumes, plus their diet, activity levels and social connections all influence longevity.
According to one doctor, hip strength and foot speed are also essential for those who want to live a longer life.
Speaking on TikTok, Dr Dustin Portela (@drdustinportela) stated: “Here’s some health advice that’s going to be pretty boring but could literally save your life as you start to get older.”
The expert explained that two of his patients suffered falls that wouldn’t affect anyone in their 20s, 30s, 40s or possibly 50s.
Adults over age 65 should be physically active every day, even if it’s just light activity
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However, one broke their leg and the other broke their back “from really simple falls that shouldn’t hurt anybody”.
Dr Portela advised: “You need to develop strength in your hips and you need a little bit of foot speed.
“There are simple exercises that can do these but a fall when you’re in your 70s, 80s or 90s can be threatening.
“Luckily these two patients were on the road to recovery but it could have been much worse.”
Developing strength in your hips and back, plus “a little bit of footspeed”, does not require you to be a “stellar athlete”.
It just means having the ability to “get your feet back in front of you and save your life” if you start to fall.
Concluding with some crucial longevity advice, he stressed the importance of “moving your body”.
Dr Portela took to his video’s comment section to offer tips on how exactly to develop this skill.
One commenter stated: “Just turned 70. I use an indoor recumbent bike. What else could help?”
To this, the doctor replied: “Practise getting off the floor with only one point of support.”
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If you’re worried about falling, do exercises to improve your strength, balance and flexibility
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The NHS provides guidance on exercise for older adults. Experts advised: “Speak to a GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.
“If you’ve fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet.”
Physical activity tips for adults aged 65 and over
- be physically active every day, even if it’s just light activity
- do activities that improve strength, balance and flexibility at least two days a week
- do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity if you are already active, or a combination of both
- reduce time spent sitting or lying down and break up long periods of not moving with some activity
Before starting a new exercise programme, it’s always wise to consult your doctor, who can offer advice catered to your individual needs.
