You wouldn’t skip a car service when it hits the 8,000km mark—but many of us wait until something starts hurting before we pay attention to our bodies. However, taking care of your body today can help you stay active and pain-free in the years to come, says orthopaedic surgeon Dr Matthew Motisi.
Even if most of your body feels fine, early issues in your spine can quietly affect the way you move, rest, and feel. If you’re dealing with ongoing pain, stiffness or other symptoms, it is best to speak with your GP and don’t skip that yearly check-up—especially if you’ve been deskbound or feeling tight lately.
In the meantime, here’s a quick self-check you can do at home to gauge your health, plus a simple at-home move that could help.
How healthy is your spine?
At-Home Spine Health Check
Sit tall on a chair and place your hands on your shoulders. Slowly turn your head, neck and shoulders to the right, then to the left. Next, roll your head, neck and upper back forward—chin to chest. Then lean back slightly, opening the front of your chest.
Now stand up. Reach your right arm across and upwards to an imaginary shelf on your upper left. Repeat with your left arm reaching to your right.
How to Interpret Your Results
The more you can move without stiffness or discomfort, the better. “Twisting and bending without pain is a good sign of spinal health,” explains orthopaedic surgeon Dr Michael Gardner. It’s not about how far you move, but how comfortable it feels.
Avoid doing this first thing in the morning or right after a workout, when muscles may be tighter than usual.
Why It Matters
Your spine—a column of stacked bones and discs from skull to tailbone—is vulnerable to wear and tear over time. Poor posture, weight gain and hours hunched over devices can add extra stress. Spinal stiffness or nerve compression can show up in surprising ways—like headaches or leg pain.
A mobile spine helps with everything from lifting groceries to playing pickleball, so it pays to look after it now.
Your Spine Tune-Up Plan
One of the biggest posture pitfalls? Slouching. Standing or sitting with your shoulders slightly pulled back—rather than rounding forward—can reduce pressure on the spine. Raise your phone or monitor to eye level to help reinforce better posture throughout the day.
Exercise is also key. A long-term study found that adults who moved less than an hour a week had significantly more mid-to-lower spine degeneration. Aim for 150 minutes of moderate-intensity movement per week (like brisk walking or swimming). It all counts.
Dr Gardner recommends this move to support both flexibility and stability:
- Start on all fours, with hands under shoulders and knees under hips.
- Extend your right leg straight behind you with toes on the floor.
- Reach your left arm straight in front of you.
- Gently stretch your spine toward the extended leg while reaching forward with your arm, feeling the ribs open.
- Hold for 10 seconds, then switch sides.
- Repeat a few times, aiming for three sessions a week.
A healthy spine supports your whole body—so keep it strong, mobile and well cared for. Simple moves today can help you move better tomorrow.
How healthy is your brain?
At-Home Brain Health Check
Grab a pen and paper. Choose a broad category such as animals, fruits or TV shows. Set a one-minute timer and jot down as many items as you can think of within that category before the time runs out.
How to Interpret Your Results
- 15 items = within normal range
- 21+ items = above average
If you struggled or found it unusually difficult, don’t panic—but do keep reading.
Why It Matters
Struggling to recall items in a specific category can be an early sign of cognitive changes. It’s not a diagnosis, but it’s worth paying attention. If you’ve noticed more significant memory issues, like forgetting important appointments or losing your train of thought mid-conversation, speak with your GP.
Cognitive health isn’t just about avoiding conditions like dementia. A strong, agile mind helps you stay social, confident and independent—whether you’re working, travelling or simply enjoying time with friends.
Your Brain Tune-Up Plan
Our brains naturally shift as we age. Occasionally forgetting a name, misplacing your phone, or walking into a room and forgetting why is part of that process. These little lapses don’t mean you’re losing your memory—they’re often just signs of a busy mind or fatigue.
The great news? There’s a lot you can do to support a sharper mind, and it starts with your lifestyle.
- Manage medical conditions such as high blood pressure, type 2 diabetes, and depression, which are linked to cognitive decline.
- Quit smoking and limit alcohol.
- Move more—regular physical activity boosts blood flow to the brain.
- Prioritise social connection—staying engaged with others supports long-term cognitive health.
- Learn something new—languages, instruments, puzzles, or even gardening can help build cognitive resilience.
Avoid unproven supplements or brain-training apps that promise quick fixes. Most don’t live up to the marketing—and some can do more harm than good.
How healthy is your heart?
At-Home Heart Health Check
Option 1: Movement Test
Head out for a brisk walk—nothing too strenuous. If you already have a cardio routine, stick to what’s familiar. Notice how you feel:
- Are you short of breath sooner than usual?
- Do you have to pause or sit down unexpectedly?
- Are you moving slower or struggling more than you remember?
Option 2: Resting Heart Rate
Sit quietly and find your pulse on your wrist (on the thumb side). Use your index and middle finger and count your beats for 30 seconds, then multiply by two. Or, use a fitness tracker if you have one.
How to Interpret Your Results
If you’re more breathless or fatigued than usual—especially during the same activity you’ve done easily before—it’s worth raising with your doctor. Feeling out of breath earlier during a routine walk or workout could signal that your heart is under more strain than it should be. It’s not always “just ageing.”
- 60–100 bpm is generally considered normal for adults.
- 55–85 bpm is typical for most healthy people.
- Above 90 bpm consistently? That may be a sign your heart is working overtime. Book in with your GP for a check-up.
Why It Matters
Cardiovascular health impacts more than just your heart. Your arteries, blood vessels, and circulation support brain function, joint mobility, energy levels, and even mood. Good heart health supports everything from a day at the beach with the grandkids to a spontaneous hike with friends.
Heart disease is still one of the leading causes of death in Australian women, but most cases develop gradually. That means action now—at any age—can make a meaningful difference later.
“Women often develop heart disease later in life than men,” says preventive cardiologist Dr Corey Bradley. “But prevention starts decades earlier.”
Your Heart Tune-Up Plan
There’s no single formula for a healthy heart, but these evidence-backed habits go a long way:
- Move more – Aim for at least 150 minutes of moderate physical activity per week.
- Eat heart-smart – A Mediterranean-style diet is backed by strong evidence. Think: veggies, olive oil, legumes, fish, and lean protein sources like Greek yoghurt or cottage cheese.
- Sleep matters – Prioritise regular, restorative sleep.
- Manage stress – Chronic stress impacts heart function over time. Try meditation, walking, or talking to someone you trust.
- Stay indoors on high-pollution days – Exposure to smoke and ground-level ozone can raise heart risk. You can check local air quality at sites or your state government’s health site.
Your heart gives you the energy to live fully so give it some attention in return. A quick check-in today could be the start of better heart health for years to come. And if something doesn’t feel quite right, don’t wait. Your doctor is there to help.
How healthy are your joints?
At-Home Joints Health Check
Before getting out of bed in the morning—or after a long car ride or time on the lounge—notice whether any of your joints feel stiff or achey.
Each morning for a few weeks, gently inspect your hands and knees. Look for signs of redness or swelling. (Joints like the hips are too deep to see, but you may notice discomfort when moving.)
How to Interpret Your Results
If stiffness lasts more than an hour, or if you notice swelling or redness that persists for several days—or keeps coming back—it could be a sign of joint inflammation or early arthritis.
“Joints are remarkably durable, but they do wear down over time—especially after previous injuries or heavy use,” says Dr Motisi.
These symptoms aren’t something to panic over, but they are worth raising with your GP—especially if they start affecting your daily comfort or mobility.
Why It Matters
Joints are the body’s hinges—connecting 206 bones and supporting every step, stretch, lift, and twist. But over time, the cartilage cushioning those joints can thin, leading to stiffness, inflammation or pain.
Staying proactive now can help reduce your risk of osteoarthritis and support your independence and quality of life for years to come.
Your Joint Tune-Up Plan
Here’s how to keep your joints in good working order—without giving up the things you love:
- Keep moving: Regular movement keeps joints lubricated and supports range of motion. Swimming, walking and cycling are gentle options, but you don’t need to give up running or tennis unless you’re in pain.
- Strengthen muscles: Stronger muscles help absorb impact and reduce joint strain. Aim to include strength training at least twice a week.
- Mind your weight: Carrying excess weight adds pressure to joints, especially in the knees and hips. Research shows that losing even 5kg can significantly reduce arthritis risk.
- Ditch the stilettos (most of the time): High heels place extra stress on ankle and toe joints. Choose supportive footwear most days, and save the heels for special events.
- Eat smart: Leafy greens like kale and spinach are rich in calcium and other nutrients that support bone and joint health. Omega-3s in oily fish can also help reduce inflammation.
Minor joint twinges aren’t uncommon as we get older, but they shouldn’t be ignored. Keeping your joints mobile, supported and pain-free is all about small, sustainable habits—and if something doesn’t feel right, your GP can help guide you forward.
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