Men: 65+

If you've always been the sort who battles on in the face of pain, it's time to change. From now on, if you feel any chest pain, see a doctor immediately

SEXUAL HEALTH

Although couples are less likely to have sex as they get older, those who continue to do so are generally in better overall health than those who don't. Many in the 65-plus age group still have sex two or three times a month.

Sexual problems are common in around half of older people but few report these to their doctor.

DIET AND EXERCISE

Omega-3 essential fatty acids lower harmful cholesterol, reducing the risk of heart disease and strokes. They could also help prevent the mental slowing-down associated with ageing and reduce the risk of Alzheimer's. Eat plenty of oily fish such as salmon, mackerel, sardines and fresh tuna.

Nutritionist Carina Norris also advises getting plenty of fibre and wholegrains, such as wholemeal bread and oats, into your diet to prevent constipation.

Good resistance exercises at this stage in life are chair exercises, where your body is better supported. Walking and swimming will also keep you fit.

ALCOHOL

The health risks of alcohol appear to reduce with age but you should still keep within safe limits – no more than three to four units a day. At 65-plus, the average Scottish man is drinking around two units a day.

GROOMING

One of the most common problems is the stubborn bristly hair that protrudes from the nostrils and ears. Buy a good trimmer to keep it in check or ask your barber to do it for you.

HEALTH

Although, statistically, women outlive men, recent studies have shown that the chances of a man reaching 90 are surprisingly dependent on his behaviour from age 70 onwards. Taking regular exercise, not smoking, keeping blood pressure at a healthy level and avoiding obesity all play a significant role. If you can afford to pay private health insurance premiums, do continue to do so. This is the time in your life when you are most likely to reap the benefits.

Another key action at this age is organising power of attorney, which will enable your next of kin to organise your finances and make decisions if you are not able to do so for yourself.

The health problems most likely to occur at this age include heart attacks, heart failure and cancer. Men fear cancer more than a heart attack, according to GP Gary Hamilton. "A heart attack has a worse prognosis than most cancers, but men worry more about cancer because they fear the kind of lingering death you'd have from it or a stroke.

"But really at this age they should be paying attention to any chest pain and dealing with it immediately. Men will visit the doctor with a symptom such as bleeding, but not with pain, because they think they are supposed to be brave. But they should go to the hospital if they are worried.

"They should also be aware of unusual constipation or diarrhoea – potential symptoms of bowel cancer."

MENTAL HEALTH

"Loneliness may be the most common cause of mental ill-health in this group," says counsellor Sonya Steller. "Bereavement is experienced more often and there is often the loss of a partner. Lack of exercise because of failing health and not eating well all impact on the mental health of this age group. Common anxieties include memory loss and dementia, together with the fear of ageing and death itself."

Action plan: 65+

Lateral raise with resistance band

Stand with the resistance band under your right foot. Step back with your left foot about 12in while holding the handle of the band with your left hand. Now make sure that your knees are slightly bent and that your feet are hip-width apart. Lift your head up and stand with a good posture. Your spine should stay in the middle neutral position throughout the exercise. Start with your arm 45¼ below shoulder height and out to the side. Raise your arm up and out to 45¼ above your shoulder height. Lower to the start position. Complete 20 repetitions on each side as part of your workout, up to three times per week.

CASE STUDY

George Rodger, 67, from Aberdeen, believes his vegan diet has helped him keep his cholesterol down and avoid arthritis. He has been a vegan for 16 years. He began cutting out meat and dairy products for environmental reasons, but now believes his healthy lifestyle is helping him feel young and in reasonably good shape for his age.

He eats home-cooked meals of beans, grains and vegetables. He walks every day, for more than ten minutes but for less than the 30 minutes recommended by experts.

"My doctor has congratulated me on my healthy cholesterol levels," he says. "I do have slightly high blood pressure, which has crept up over the years, but this runs in my family and I have only recently started to take medication for it. I am a bit overweight, and I probably don't get enough exercise. It's possible that I drink a bit too much – about the maximum limit every week – but I did give up smoking 30 years ago and I feel pretty well in myself.

"Diseases such as cancer are not on my mind too much, but my high blood pressure makes it more likely that I could have a heart attack or stroke. I will try to keep as fit as possible for as long as I can."

Rodger, who is single, is a retired teacher and now fills his time as chair of the Vegan Society and conducting Humanist funerals. He has kept himself busy since retiring. "I didn't want to sit around doing nothing so I have become involved in lots of activities. The jobs I have now mean I do sometimes get stressed, but this is stimulating rather than depressing. A completely stress-free life would be boring."