Can someone spell out to me exactly what I need to do to fend off old age?

[Feckinlego]

As in loss of bone density, muscle mass etc. I've faffed around with exercise for a few years but don't really stick at anything ..I make attempts at a healthy diet but I'm not exactly sure the difference between healthy and low calorie/low fat etc.
I've stopped drinking now and I want to put my new found energy to good use.
I just want to stay supple and fit as I age. I'm only 49 but want to set good habits now.
Any advice would be so appreciated.
Thanks.

That could definitely be helpful for motivation but generally it's better to rely on research rather than anecdata - otherwise you get stories about spry 95 year olds who enjoy their whisky and have never exercised a day in their lives (that's survivorship bias). In terms of research, I thought this was a good summary https://www.nia.nih.gov/health/what-do-we-know-about-healthy-aging

I don't disagree Meadowdog, but when I see people in their forties and fifties suggesting (for example) weight training, I think it is more important to think about exercise and lifestyle changes that can be sustained into old age and you are more likely to get that understanding from older people. The research-based evidence is obviously also essential.

Strength and mobility, so combination of weight training then something like yoga. I personally wouldn't bother with the cardio beyond walking

Strength training, and if it's available to you, barbell work. I'm 42 and love it, it's great for the body, but incredible for the mind, its so empowering!

Barbell! It makes you feel amazing! Also, strength training in a group session is much more fun. I love a bit of crossfit too x

Apparently getting a hearing aid at the first signs of hearing loss wards off dementia. If hearing loss is untreated in massively increases the chances of dementia.

Check out Peter Attia. He says you need to do 4 things
Stability: one hour, split into 5 to 10 minute blocks done before your other workouts.
Strength: three 45 to 60 minute full body workouts targeting all major muscle groups.
Aerobic Efficiency: four 45 to 60 minute zone 2 cardio workouts
Anaerobic Performance: one 30 minute VO2 max workout

However I would say the most important thing is that you do something! Anything! If you have limited time and motivation and aging is your prime concern, then I'd recommend weight/strength work.

Mobility exercises.
Mobility and flexibility are not the same thing.
I had been doing yoga since mid 40’s, adding mobility exercises has improved my strength and my movements (arthritis).
I am less stiff/creaky and have less pain.

Weights and yoga.

Bodyweight and weightlifting, done carefully and properly so you don;t injure yourself, will help with bone density. Yoga with suppleness and balance. Pilates could be good for core too. But imo, yoga covers this and more.

Find an exercise group? I do an outdoor BootCamp we use dumbbells and mats for bodyweight exercises snd some cardio. It’s fun the people are great all sorts of ages, I hated exercising until I was 45 and joined this.. I now go twice a week and do a zoom class at home sometimes 2. honestly the fittest at 50 than I have ever been.. also added things like chia seeds, ginger, flaxseed avocado to my weekly diet.

Healthy eating, don't put weight on, moderate alcohol, give up smoking, plenty of exercise (not necessarily gym etc., walking or cycling or swimming regularly is good, gardening or housework can give you a good workout!), drink plenty of water, also don't ignore the mind, keep the brain active, even if it's simple things likes crosswords, soduku, etc - pointless having a good body if your mind has gone!

You can't stop old age but keep active, have fun and enjoy life - I'm your age I'm not taking special measures but I do make sure I make time count, you don't know how much you have! Having more fun now than I had in my 20's and planning stopping work to travel in 3 or 4 years

Proper weight training, and yoga

Of course eating a decent diet helps but again within reason, no point taking things to extremes, I like bacon too, just not everyday.

Just a note on yoga, it’s brilliant and I loved it for many, many years but you need to be careful if you are hypermobile (which I didn’t realise I was). It’s very easy to overstretch, which felt great until it didn’t 😬.

Pilates Reformer classes with an experienced teacher will help strengthen the muscles and ligaments around joints and help with core etc. I’ve only just started this felt amazing after the first session. Don’t know whether mat classes would work as well with the right teacher.

Effects of hypermobility are more likely to felt as we age so thought it worth mentioning in case anyone else has issues. And I’m not double jointed but have very flat feet (congenital), lock knees and used to love forward bends and hip openers (found them very easy) until perimenopause. So a mild version I imagine, but it did affect my yoga practice.

Only just discovered this in myself so defo not an expert!

@Feckinlego

There was a good article in the Guardian about a week ago covering exactly this. Sensible, practical and easy.

I'll see if I can find it again.

I’m working toward being able to do this. I’ve started CrossFit which is getting me strong and the most flexible I’ve ever been.

another important aspect is grip strength.

Excellent so wish I'd started in my 30s, feel like I've wasted loads of time. Keep it up

I watched that, it was interesting. One of the main indicators of longevity appeared to be the social inclusion.
In the UK though, judging by some of the threads I read on here, we seem to be moving towards a society which puts limits on social inclusion. There have been a lot of threads about maintaining one's 'boundaries,' going low contact or no contact with relations and friends, and the horror of someone touching their child, etc.

I watched it too . It did make me feel sad that they were very close with family and it seemed an important part of it , Where as the reality is that a lot of people are avoiding eachother which affects people's mental health .I'm experiencing that. although my excercise and diet are very important to me and I stay on top of it I cannot change or control others low contact and that affects me greatly . Which sometimes can undo everything else .

I am the same. Yoga is no good if you have hyper mobile joints (I am not double jointed but hyper mobile). I did yoga for years but swapped to pilates after advice which is much better - it holds you together.

old age will come the alternative is dying young!
a healthy old age is something we can try and do something about
staying physically and mentally and socially active
eating healthily 80-90% of the time, the odd treat does no harm cream cakes every day does
keep up with health checks dentist optician cancer checks blood pressure cholesterol; wear hearing aids if you need them as social isolation due to not hearing is a thing, if you actually need mediacation take it properly
when you look at areas of world where old age is common the common factors are daily natural exercise generally outside; walking,( often with hills) gardening cycling housework fishing rather than the gym, natural seasonal food at proper meals times with little or no snacking and with very limited additvies and few ultra processed foods, some are more carb heavy some more meat and fish some more diary but all with plenty of fruit and vegetables (except perhaps icelandic traditional inuit) feasting is for special occasions and good social connections seem to be really important.

Yes, I found that really interesting too. People really focus on the diet and the exercise when looking to unlock the secrets to longevity but having an active social group either through friends and/or family is so key too. You're right about MN, I read so many threads from people who are sad that they don't have any friends or people whose entire focus is solely on their spouse and their 2.4 kids, to the exclusion of all else. The Japanese women, I think their social groups are called 'moai' sounds like such a great idea, especially for older women who might be childless or not have many family members.

There's a great podcast I think would interest you. Just One Thing by Dr Michael Mosley on bbc sounds

Agreed, however tap dancing is a greater impact activity, and better for bone density.