I’m a classic night owl. While Mrs D is bouncing around like a Tasmanian Devil first thing in the morning, I’m more of a sleepy panda wondering why anyone would voluntarily be awake at that hour.

That’s why this study makes slightly uncomfortable reading. The findings seem to make sense and, if I’m honest, they match my own experience. Much as I’d like to believe that staying up late is a harmless personality quirk, the evidence suggests it may come with a few downsides.

Fortunately, there are a few practical steps we can take to stack the odds back in our favour, even if early nights aren’t our thing.

Why I’m Thinking of Breaking Up with My Apple Watch

I love a gadget. At home, I have an entire drawer dedicated to the wreckage of my early-adopter habit—devices that promised to change my life before being quietly discarded.

Fitness trackers are no exception. I’ve owned more than my fair share, but this article struck a chord because I’m starting to suffer from a bit of data overload. What began as useful feedback has gradually turned into a constant stream of numbers, scores, alerts and trends competing for my attention.

In fact, I’ve become so fed up with it that I’m considering ditching my Apple Watch and trying one of those screenless fitness bands instead. Of course, solving my gadget addiction by buying another gadget may not be the most convincing strategy!

Could Coffee Be a Health Hero for Your Brain?

I’m not much of a coffee drinker, but it’s refreshing to see a study suggesting it might actually be good for us. Few foods seem to swing so wildly between hero and villain status. One week it’s shortening our lives; the next it’s practically a longevity supplement.

This study lands on the more positive side, which means I can look at my Nespresso machine with a little more affection and imagine it playing a small part in helping me keep my marbles for a few years longer.

From the Blog 📚

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

This is a really inspiring read and, on a personal level, quite timely. I was feeling a bit sorry for myself because I’m having a guided injection for a dodgy hip next week—but then I read about this gentleman testing his new hip replacement with a third ascent of Kilimanjaro at the ripe old age of 90. Truly impressive.

Finally, Something Good for Us We Can Do on the Sofa

I love reading. I’m a bit ‘OCD’ about it and usually have three books on the go: a ‘difficult’ book—some serious literature to expand my mind; a self-improvement book to deepen my knowledge on a subject of interest; and finally, an ‘enjoyment’ book that’s a quick page-turner, whether it’s fact or fiction. It definitely keeps me sharp and connected with the world. What’s your reading habit like?

New Hope for Desk Jockeys

When people start saying ‘sitting is the new smoking,’ that’s never a good sign. I probably sit down a bit too much, but I do exercise a fair amount in between, so I was really encouraged to read about this study from the University of Sydney.

From the Blog 📚

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

In the UK, someone retiring at 66 can expect, on average, another 20 years before shuffling off this mortal coil. You could, of course, spend those years doing a whole lot of nothing. But if that starts to lose its appeal, here’s a handy collection of ideas worth trying on for size.

I worked my way through the list and found quite a few that made it onto my own to-do list. Mind you, if I ever get round to number 17, there’s a fair chance Mrs D will break a rib laughing.

The Japanese Health Habit Hiding in the Woods

In Japan, it’s called shinrin-yoku. This surprisingly simple practice — also known as forest bathing — is attracting growing attention because spending quiet, mindful time among trees appears to do something modern life often struggles with: calming us down for a while.

Use this guide from the National Trust as your blueprint for zen, or at least an excuse for a nice walk in the woods.

A Sleep-Time ‘Sweet Spot’ Is Linked to Healthy Ageing, Study Finds

Turns out Goldilocks may have been the world’s first sleep scientist. New research suggests that healthy ageing is linked to getting ‘not too much and not too little’ sleep. If you’d prefer not to age like a forgotten banana, read on to discover the sleep-time sweet spot.

From the Blog 📚

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

Most of us never think about our reaction time until we almost take a tumble trying to avoid stepping on the cat, misjudge a kerb or realise our body now responds to surprises with all the urgency of a Windows 95 laptop.

As we age, the brain processes information a bit less quickly, nerves conduct signals more slowly and muscles lose some of their explosive power. Faster reactions are strongly linked to better mobility and lower fall risk, which becomes increasingly important as we get older.

The good news is that reaction time is trainable to a surprising degree. Regular movement, strength training, balance exercises and activities involving coordination or quick decisions can all help keep the system sharper. Think of it as another useful part of healthspan. Not becoming a ninja exactly, but perhaps remaining quick enough to avoid an embarrassing encounter with a plank of wood. Give it a try.

The case for more nuts in your life

If the only time you ever see nuts is in a stocking at Christmas, it may be time for a rethink. These little marvels are heart friendly, gut friendly and guaranteed to stop the munchies. What’s not to like?

The best brain training might be a crossword. On a bike

Brain games are supposed to help cognitive function. Exercise is good for the brain too. Put them together and you get something called dual-task training, one of the most useful — and surprisingly fun — things you can do as you age.

The idea is simple: move your body while making your brain work at the same time. Walking while counting backwards from 100. Balancing on one leg while recalling a number sequence. Unicycle not required.

It may sound slightly daft, but real life is basically one long dual-task test anyway. Walking while talking. Carrying shopping while avoiding tripping over the kerb. Research suggests this ability is strongly linked to balance, fall prevention and staying independent as we get older.

Unlike most brain-training apps, this one also gets you off the sofa.

From the Blog 📚

The new health gap nobody wants

A major new study suggests the biggest heart-health benefits may require dramatically more activity than current guidelines recommend — particularly for people who are already unfit. Before you throw your trainers into a hedge, though, the findings are far more interesting — and far more nuanced — than the headlines suggest.

Your brain is amazing, until it tries to be your life coach

It’s remarkable how quickly the brain can produce a convincing list of reasons not to change anything. Too tired. Too late. Too busy. Weather looks iffy. That’s the gremlins talking.

Whenever we try to improve our healthspan, whether it’s exercising more, eating better, or finally admitting we should probably own a resistance band, the brain often treats change as a threat rather than an opportunity.

So here are a few more of the mental gremlins that quietly sabotage progress, along with some ways to shove them firmly back in their box.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

Not content with getting to grips with ‘healthspan and ‘peakspan’ we’re now told that the latest goal of the ambitious, fit, older male, is maximum ‘hotspan.’ I’m all for making sure we scrub up well, but the thought of all that effort at our age just to look ‘hot and sexy’ is veering into ‘medallion man’ territory for me. Have a listen and decide for yourself.

The healthspan upgrade hidden inside your daily walk

You probably already know that regular movement matters for health. In the UK, the recommendation is at least 150 minutes of moderate activity a week. But that’s only part of the picture. Intensity matters too — those short bursts where you push beyond your usual pace. As we get older, these moments can help improve fitness and reduce the risk of frailty. This study offers a useful insight into the benefits of ‘giving it some welly’ occasionally.

The surprising link between the arts and slower ageing

Social connection, learning new skills and maintaining a sense of purpose are all strongly linked to healthier ageing and a longer healthspan. And this study, published in Innovation in Aging, suggests the benefits of engaging with the arts may be surprisingly powerful. Researchers found the difference in biological ageing between people with high and low arts engagement was comparable to the gap seen between smokers and people who had given up smoking. Maybe it’s time to check out the ‘Rock Choir’ where you are…

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I didn’t have high hopes for this one. I was wrong.

I’ve had a mixed response to this one. Everything from “Just use a pan, you lazy so-and-so” to a slightly reluctant admission that it actually tastes “decent.” I had it for breakfast three times last week, so I’ll be adding this one to my ‘minimal cooking’ recipe box.

We all have gremlins. Do you know yours?

If you’re interested in improving healthspan you’re probably drowning in workout regimes, eating plans, and ‘optimisation protocols’. None are going to sort out the bit you need to resolve before you start any difficult journey — planning what to do when you hit bandit country and the wheels fall off.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

We’ve all been there. As a reasonably good tennis player, I once accepted a singles challenge from a 22-year-old coach—I was 55 at the time, but convinced I’d still ‘got it.’ That match cost me £500 for an ultrasound scan on ‘bruised kidneys’! Some people never learn…

Extending the boundaries of healthspan—introducing ‘Peakspan’

Just when we were getting used to all things healthspan, along comes another concept designed to reframe the way we think about ageing. This fascinating new research puts forward the idea that even though we might be free from disease, we may be living in a ‘healthy, but declined’ state.

This daily Japanese exercise routine is still going strong after almost 100 years

This simple three-minute daily routine of gentle movements was designed to improve health, mobility and social connection across all generations.

Nearly a century later, ‘Rajio Taiso’ remains one of the most successful public health habits ever created, with around 27 million people still taking part at least twice a week.

Perhaps we’re a bit too individualistic in the West for mass morning exercise to fully catch on. But then again, people once said similar things about parkrun. Now thousands of people voluntarily turn up every weekend to walk, jog, run and chat before most people have finished their first coffee.

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What your resting heart rate reveals about your health

If you want to improve your fitness, it’s good to start with your heart. This simple measurement provides a useful benchmark for future progress. Also, our calculator gives you the opportunity to see how you measure up against people like you. It only takes 60 seconds, give it a try.

Feeling healthy for years to come starts with feeling good this afternoon

There’s more to life than chasing longevity. Investing in your future health is important, but don’t forget the you who wants to feel good today. This article shows you how.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

When it comes to exercise, we’re often told to ‘keep things gentle’ as we get older. While we don’t all have to be like Jeannie, it does suggest that us ‘oldsters’ can still achieve great things. She first started running when she was 35, just to ‘lose a little weight’! Don’t limit yourself based on outdated attitudes to ageing.

Multivitamins could protect memory in seniors

My attitude toward multivitamin supplements has ebbed and flowed over the years as various positive studies are following by others debunking the previous one. I still take them daily as a kind of ‘reluctant insurance policy’ for any dietary shortfalls. I didn’t see them providing any ‘game-changing’ benefits but this study on the benefits for memory and cognition in seniors could be what keeps multivitamins in my pill box—for now.

This study shows you can reverse the decline and reclaim your previous well-being

When I talk to people my age about health, I’m often met with the ‘It’s too late for me” defence. This study shows that decline as we age isn’t inevitable. In fact, almost one in four people regained well-being over 3 years. It’s not easy, but it can be done. And it’s well worth the effort.

From the Blog 📚

When it comes to balance, are you a mighty oak or a weeping willow?

A few weeks ago, I went for a walk and while negotiating various stiles and walls, noticed my balance wasn’t what it was. It crept up on me silently, and it could be the same for you. Try this quick self-test to see how your balance is holding up.

Home at last—the first six weeks

With my heart attack and quadruple bypass now firmly behind me, I’m back at home and ready to start my ‘new life’.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

I was greatly inspired by the people in this article. Even though they don’t live in a traditionally ‘well off’ area and possess a daunting list of long-term health conditions, they still manage to train together five times a week.

VILPA shows you can get results without endless workouts

New research shows that small bursts of vigorous activity throughout the day can have a big impact on reducing risks associated with cardiovascular disease. Best of all, you don’t need to go to the gym, you just need to add some ‘va va voom’ into your day.

Strength training keeps stacking up the wins—this time for older women.

Here, women new to weight training showed notable improvements across physical performance, mood, and cognitive tests.

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My Cardiac Diary, Part 5

In this episode, I’ve come through a six-hour bypass operation and woken up in intensive care. I thought the worst was behind me. It wasn’t.

You’re Never Too Old to Push!

This test is a great starting point for assessing where you are with your upper body strength and endurance, a vital component of long term capability. Give it a go.

Healthspan Isn’t Just ‘Jam Tomorrow’—Learn How to Enjoy ‘Jam Today’

There’s more to life than chasing longevity. Investing in your future health is important, but don’t forget the version of you who wants to feel good today.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.