It’s time that we challenge limiting expectations of our fourth chapter of life if we’re to adopt and fight for the active lifestyle and health interventions that we need, Gary Shiels writes.
Turning 60 can be a milestone or a millstone. It is the beginning of the decade when you can either lay foundations for healthy ageing or succumb to a sedentary lifestyle too often expected of us in our later years.
Research tells us that the decisions we make in this decade will accelerate whether we age with strength and quality of life or lead us on a fast track to frailty. It is indeed the decade of the Slippery 60’s.
There are 4.2 million Australians over the age of 65, approximately 16 per cent of the population. Within that 1.8 million are 75 years and over, and half a million like myself, are 80 and above.
This is only part of the story; as our population ages so too does our country’s ever rising investment in the care and support that older Australians deserve and require.
In 2025, the federal government spent roughly $40 billion on aged care services and injected an additional $3.7 billion this budget alone to keep pace with beds, packages and improved care.
Although Australia is referred to as the lucky country with most enjoying a high standard of living, our health records leave much to be desired adding another layer of pain and complexity to this fast-rising bill.
A total of 66 per cent of all Australians are either overweight or obese. According to Australian Institute of Health and Welfare (AIHW), the number of people living with diabetes increased by close to three-fold between 2000 and 2021, rising from 460,000 to 1.3 million.
The problem we have as mere mortals is, our body and mind begin to decline from age 35, and behavioural and lifestyle risk factors quickly begin to add fuel to the flame.
Vices of smoking and drinking receive the headlines but flying well under the radar are the simple and very real risks of a sedentary lifestyle.
The amount of exercise and team sport we do reduces as we age, a consequence of busy careers, family challenges, financial pressures, lingering injuries and bodies that don’t bounce back like they used to. A familiar sentiment and story for us all.
By the time most Australians have reached their 60s they have decided that they don’t need or don’t want to pursue the exercise they once had.
The 2022 ABS National Health Survey revealed that among people aged 65 and over, only one in three (33.4 per cent) are undertaking sufficient physical activity; eight in 10 (78 per cent) are overweight or obese; and 63 per cent of men and 72 per cent of women have a risky waist circumference.
Along with serious risk factors, the loss of strength and bone density alone in an older body are causes of concern. The result in Australia is that for every four over 65s who fall, one will not return home from hospital. A figure too high and simply preventable.
In 2025, a group of West Australian researchers reported that one in three Australians aged over 70 take five or more different medications. Common issues are high blood pressure, high cholesterol, high levels of blood triglycerides or insulin resistance.
Taking five forms of medication is known as polypharmacy, and doctors cannot predict the combined side effects. What we do know is that polypharmacy in frail patients leads to more health problems, longer hospital stays and more readmissions.
The popular narrative is, you are now 60, you deserve and should take it easy. Take your foot off the accelerator and go slow. There is an expectation, among some, that older people should sit on the lounge, watch TV and become passive consumers of life.
May I suggest, you do so at your peril! This is not just a limiting narrative but a harmful one for ourselves and our peers.
It is time to change the image of the 60s from being a millstone to becoming a milestone. We need to reject limiting and ageist expectations that come from our workplaces, local gyms, well-meaning friends and family, and even health providers.
Critical to ageing well is to consider that chronological age is just a number. You can’t change your chronological age, but you can lower your biological age. Embrace 60 as your new 40; 80 as the new 60; and 100 as the new 80.
Too many Australians underestimate what is possible in later life, and we sabotage our lifestyle, health, and wellbeing trajectory accordingly.
In my recent book, My Blueprint for Successful Ageing, I argue that we can live healthier, stronger, and longer through the 60s, 70s, 80s, and beyond. I have seven simple straight forward tips to achieve this – based on my PhD research, coaching and lived experience.
1. Develop a positive mindset. Cultivate optimism and positive attitudes toward ageing and life.
2. Exercise regularly. Prioritise a planned exercise program that includes strength training, endurance work, and cardio.
3. Eat a healthy diet. Focus on whole foods, fruit, vegetables, protein, and minimise processed foods.
4. Build and maintain strong networks. Stay connected with family, friends, your church, community groups, and trusted health professionals.
5. Find your purpose, your Ikigai. Set meaningful goals, pursue challenges, volunteer, learn new skills, and stay engaged in life.
6. Minimise risk factors. Avoid smoking, excessive alcohol, drugs, inactivity, poor sedentary habits, and unhealthy overwork priorities.
7. Prioritise quality sleep. Aim for seven to nine hours of good sleep each night to support physical and mental health.
Older Australians should be able to expect and want more from their later decades. When we all have a blueprint for successful ageing, we will have more active, healthy, longer-living older persons enjoying high-quality, positive lives.
Dr Gary Shiels AM, 80, is an Australian author and advocate for healthy ageing. He is a 60-year member and patron of the North Bondi Surf Lifesaving Club. His book My Blueprint for Successful Ageing: Live healthier, stronger, longer! was published in 2025.