World Senior Citizens Day 2025: As we grow older, daily tasks that once felt simple, like getting out of bed, walking, or picking up a newspaper from the ground may feel increasingly difficult and exhausting. With age, our bodies may slow down, everyday activities can take longer, and energy levels aren’t what they used to be. Many seniors also feel lonely after retirement or the loss of a partner can make this stage of life even more challenging.
But doctors say ageing doesn’t have to be this tough. In fact, it can be a time to focus more on yourself, your well-being, and the relationships that matter the most. We got in touch with leading doctors who share that with small lifestyle changes, people over 60 can take charge of their health and age better.
“Ageing does not have to be passive,” says Dr Sushila Kataria of Medanta. “When seniors take charge of their health and stay socially connected, they are able to bounce back from challenges and age actively,” he further added.
So, what does ageing actively really mean? Doctors suggest simple habits that can make a big difference.
1. Get a protection plan in place
One of the biggest risks for older adults is a weak immune system. This makes them more vulnerable to infections like flu, pneumonia, and shingles. For those with chronic conditions such as diabetes or kidney disease, these infections can become even more dangerous and in worse cases, life-threatening. According to Annals of the American Thoracic Society, an ATS journal, immunity undergoes a dramatic dip in the sixth decade of life, which could lead to drastic age-related changes.
“Timely vaccination is one of the best ways to prevent infectious diseases or reduce complications. Regular health check-ups and screening tests also help us stay a step ahead,” says Dr Kataria. She recommends that every senior consult their doctor to create a personalised protection plan that covers vaccinations and screenings for chronic conditions such as diabetes, kidney disease, and heart problems.
2. Stay physically active
Not everyone over 60 can hit the gym or take up high-intensity workouts to stay active or get fitter. But that doesn’t mean physical activity should stop. Hence, senior citizens must move regularly, as it is crucial to keep muscles strong and bones healthy.
“Simple physical activities like a walk in the park, stretching at home, or practicing yoga can make a huge difference,” explains Dr Kataria. She calls these small but consistent exercises micro-movements, which help maintain mobility without putting stress on joints. Even household chores such as gardening can help prevent stiffness.
3. Stay socially connected
Loneliness is slowly turning into a silent health crisis among the elderly. A 2023 World Health Organization (WHO) report also warned that social isolation increases the risk of premature death in older adults by nearly 30 per cent. Hence, it is important to stay socially connected.
Dr Kataria explains the importance of rebuilding connections. “During our peak working years, we often don’t find time to meet friends or attend family gatherings. Retirement is the time to reconnect. A strong social circle helps overcome loneliness and keeps the mind active,” she says.
Joining community groups, making new friends in the park, or even reviving old hobbies can help in keeping the elderly socially engaged and emotionally healthy.
4. Make technology your best friend
While many seniors prefer maintaining distance from technology, experts say it can play a big role in healthy ageing. From fitness apps to online health trackers, technology can make life easier and safer. A study published in BMC Public Health says smartphones, for instance, could be beneficial for elderly, as they may educate themselves better on health related matters.
“We already use video-calling apps to connect with family. Now, seniors can go one step further by using apps that track health parameters, send reminders for doctor appointments, or keep vaccination schedules on track,” advises Dr Kataria.
By learning to use these tools, it can make seniors feel more independent while staying connected with doctors and loved ones.
Unique challenges seniors face due to age
While lifestyle changes can make ageing easier, there are certain challenges that older adults cannot ignore.
Dr Rakesh Gupta, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals, shares some of the most common difficulties faced by seniors.
Nutritional deficiencies due to dental issues
“Tooth loss or gum disease often makes chewing difficult, leading seniors to avoid healthy foods like nuts or raw vegetables. This can cause deficiencies in protein, calcium, vitamin D, and vitamin B12,” says Dr Gupta. He further shares that these nutritional gaps can weaken immunity, reduce bone strength, and make seniors more vulnerable to diseases.
Increased risk of falls
Weaker muscles and stiff joints make daily activities tough and increase the risk of falls. Falls are one of the most common causes of serious injury among older adults. “Even a minor fall at this age can lead to fractures or long hospital stays, which greatly affect independence and quality of life,” explains Dr Rakesh Gupta.
Cognitive decline
“Memory loss and reduced attention are part of ageing, but conditions like dementia can severely affect senior citizens,” warns Dr Gupta. Hence keeping their mind active is important. Early detection and mental exercises such as puzzles or reading can slow this decline, and help age better.
Social isolation
The death of a spouse, limited mobility, or family members moving away often leave seniors isolated. “Lack of social interaction not only affects mental health but can worsen chronic conditions too,” he adds.
Chronic health conditions
Managing multiple illnesses often means juggling several medications. “This increases the risk of drug interactions and mistakes, especially if vision or memory is poor,” explains Dr Gupta.
How to overcome these challenges?
Doctors say that many of these issues can be prevented or managed with small but consistent efforts. Regular dental visits and softer yet nutritious foods can help seniors maintain good nutrition. Gentle activities like walking or yoga improve balance and reduce fall risks, while brain-boosting exercises and routine health check-ups support cognitive health.
“Staying socially active with family, friends, or community groups also protects mental well-being. At the same time, simplifying medication routines and consulting doctors regularly can reduce the dangers of polypharmacy, making it easier and safer to manage multiple health conditions,” Dr Gupta said.
Ageing as a golden phase
Both experts agree that ageing doesn’t have to be viewed negatively. “When we begin our journey of active and healthy ageing, the years after 50 can truly be golden,” says Dr Kataria.
Dr Gupta adds, “Ageing is natural, but with timely care and support, seniors can continue to lead independent, fulfilling lives.”
On this Senior Citizens Day, doctors urge people above 60, and their families, to embrace these healthy ageing habits. With the right approach, the later years of life can be just as enriching as the earlier ones.