Mental Health in Older Persons

Regular movement can boost your mood and overall well-being.

The Australian Department of Health recommends that older adults engage in 30 minutes of moderate-intensity activity on most days. If this seems overwhelming, start small – start with 10 minutes and gradually increase. 

Discover activities that you enjoy, such as walking, gardening, or yoga. 

Find ways to stay active during the day by increasing your incidental movement. Even a small decrease in the time you spend sitting can lead to significant health benefits.

Note: Before starting a new exercise routine, consult your doctor—especially if you have pre-existing health conditions.

Good nutrition is vital for supporting mental and physical health as you age.  

Eating a balanced diet rich in whole foods, healthy fats, fibre, and protein can help maintain your mood and energy levels. If you’re uncertain about the best foods for your needs, particularly if you have a health condition, your GP, a dietitian, or a nutritionist can offer personalised advice.

If you find cooking or grocery shopping challenging, meal delivery services designed for older Australians, such as Meals on Wheels or other home-delivered meal providers, can help ensure you’re eating nutritious meals. Other community programs and aged care services also offer meal support.

Isolation and loneliness can have a significant impact on your physical and mental health as you get older.

Stay connected by reaching out to family and friends, joining local community groups or events, enrolling in a class, participating in a Men’s Shed, or volunteering. Even brief interactions, such as chatting with a neighbour or attending a class, can make a difference.

As you get older, you may notice changes in your sleep quality and patterns, such as experiencing lighter sleep, waking more frequently at night or sleeping for shorter periods. While this can be a normal part of ageing, persistent sleep issues can affect mood, energy levels, and overall well-being.

To help improve the quality of your sleep:

• Have a consistent sleep routine, aiming to go to bed and wake up at the same time each day.
• Create a restful environment – keep your bedroom cool, dark, and quiet, and limit any blue light or digital devices.
• Limit stimulants by reducing your caffeine and alcohol intake, especially in the evenings.
• Regular physical activity can help with better sleep.
• If sleep problems persist, speak with your GP.

Making plans and having something to look forward to can be motivating and provide you with a sense of structure. Set small, achievable goals, such as planning a trip, joining a class, catching up with a friend or completing a personal project.

Whether you enjoy listening to music, reading, gardening, using a skill, learning something new, or volunteering, doing activities you enjoy can be fulfilling, uplifting and improve your mental well-being.

Stress is a normal part of life; however, ongoing and chronic stress, illness, and traumatic life events can have detrimental effects on both your mental and physical health, leading to anxiety, depression, and a range of stress-related illnesses.

Explore self-care strategies that work for you, such as mindfulness, deep breathing, meditation, or tai chi, to help manage your stress levels.

Engage in hobbies to keep your mind occupied and bring you a sense of joy, satisfaction and connection. 

Writing about your thoughts and feelings through journaling can help you process your thoughts and feelings.

Talking to someone—a friend, a family member, your GP, or a mental health professional—can provide support and understanding.