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.

Ballet better for core strength, flexibility and balance though.

You're preaching to the converted. I do adult ballet classes twice a week 😂

The reason I mentioned tap in particular (which I have also done in the past) is that tap is very good for fending off osteoporosis as it helps to increase bone density.

Great mini series think 4 programmes on Netflix title is something like live to 100 it’s a great watch very inspirational- the 100 year olds are really fit & healthy it breaks down why x

I like the NHS app for Active 10s : https://www.nhs.uk/better-health/get-active/ . It’s part of the same programme as the couch to 5K but gets you started by collecting ten minute chunks of brisk walking. It gets me out every day to do my three active tens and I think it’s a great place to start if you haven’t done any exercise for a while and want an easy way to get started. You can unlock badges as you keep to your daily target, which keeps me committed!