Reaching your 60s, 70s, and beyond brings about noticeable changes to your body and mind. Although some changes are a normal part of aging, healthy habits can help reduce their negative impact and support physical health, mental sharpness, and mobility.
For example, exercise becomes increasingly important with age, not only for physical fitness, but for maintaining the ability to perform everyday activities. Muscle strength can decline more rapidly with age, and periods of inactivity may accelerate the loss of strength and mobility.
Current U.S. physical activity guidelines* recommend that adults aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, along with muscle-strengthening activities on at least two days per week. That doesn’t necessarily mean lifting heavy weights at the gym; exercises such as chair squats, wall push-ups, and resistance-band movements can help maintain muscle strength and everyday function.
Walking is another valuable form of activity. Research* suggests that accumulating around 7,000 steps per day can provide substantial health benefits for older adults.
Good nutrition also becomes especially important later in life, as it can help preserve muscle, bone strength, energy, and independence. Research* consistently supports eating patterns similar to the Mediterranean diet: fruits and vegetables, whole grains, legumes, nuts, seeds, healthy fats, and lean protein sources. Avoiding ultra-processed foods, which contain high amounts of added sugar, sodium, and saturated fat, is also recommended. Studies* associate Mediterranean-style eating patterns with lower risks of several chronic conditions, including cardiovascular disease, type 2 diabetes, and cognitive decline.
Cognitive decline also becomes a bigger concern as people enter their 60s or 70s. Genetics contribute to risk, but research* also indicates that several potentially modifiable factors matter, such as diet, sleep, physical activity, and stress management.
In particular, mental and social engagement may help support cognitive health. Research* has linked stronger social relationships and greater social engagement with better cognitive function and memory, as well as improved emotional well-being. Meaningful conversation requires people to listen, interpret information, remember context, and formulate responses, all of which keep your mind sharp.
Lastly, Preventive health recommendations* for adults in their 60s and 70s commonly include screenings for your blood pressure, cholesterol, and blood sugar or diabetes risk. Bone-density screening for osteoporosis is also recommended for certain older adults, particularly women. Vision and hearing evaluations are also increasingly important.
Healthy aging doesn’t require completely transforming your lifestyle overnight. Research* suggests that meaningful benefits can come from relatively modest changes made consistently over time. So ask yourself: What steps can you take now to support your health in the years ahead?
*Source: Stanford Medicine
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