Smartest Ways to Stay Healthy in Your 60s
When you turn 60, there’s often more freedom in your day, along with greater questions about how to spend it. You might be thinking differently about your health, your time, or what your next few decades could feel like. And now that you’re on that path, it may be time to look at some smarter and healthier habits. Here are some ideas that can help you get started.
Change One Food Habit
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Drastically changing your entire diet usually fails. Replace one item at a time to create better habits. Swap white bread with whole grain, or drink water instead of soda. These manageable changes become part of your daily routine without added stress.
Eat More Fiber
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Low fiber intake increases the risk of heart disease and diabetes. A 2019 study linked high fiber diets with lower mortality. This is why it might be a good time to add beans to salads, use oats in place of flour, or try lentil soup. Doing so will support digestion and regulate blood sugar, too.
Make Movement Enjoyable
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If walking feels tedious, try dancing, swimming, or gardening. These activities offer the same physical benefits and feel less like a chore. When movement fits your interests, discipline becomes easier. For example, tending a garden improves mobility while keeping your mind engaged.
Exercise With Company
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Another way to make moving fun is to bring someone along. Exercising with others builds accountability and turns movement into something social. It allows you to build a routine, especially on days when motivation dips.
Stay Consistently Hydrated
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You may not realize it yet, but chronic dehydration can lead to dizziness, confusion, and even hospitalization in older adults. Many don’t even know they’re dehydrated until symptoms appear, and by then, it is too late. So, make sure to keep a glass of water visible as a cue.
Prioritize Good Sleep
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Poor sleep in your 60s can affect memory, mood, and immune response. Sleep disturbances often come from issues like sleep apnea, depression, or pain. Stick to a bedtime, reduce caffeine, and turn off screens early. What most people don’t understand is that rest eases body recovery, gives you room to think clearly, and enables effective stress management.
Limit Added Sugar
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Choosing plain yogurt, unsweetened cereal, or fruit instead of candy are easy options to cut back on sugar and not miss out on flavor. These swaps give you control of how much added sugar you’re getting.
Challenge Your Brain
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The brain forms new neural connections even in later decades, and mental exercise can ensure that it stays sharp. According to research, mentally active adults have a lower chance of cognitive decline. Remember, the key is novelty. Routines are comfortable, but they don’t stimulate growth, so try to mix up your reading, try puzzles, or discuss new topics with friends.
Watch Aging Mindset
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Ignoring how you think about aging can quietly shape your health. Expecting decline can cause you to start avoiding activity, skip social plans, or overlook changes worth addressing. That avoidance builds over time. In fact, research from Yale shared that negative views on aging were linked to shorter lifespans.
Engage Socially
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Your social life should not stop just because your work life slows down. Spend time with friends or family over coffee, cook together, or plan weekly walks. Join a club or take a class with someone you know. Ongoing interaction builds a sense of purpose and steadies emotions.
Care For Oral Health
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Oral health is important, but it becomes more critical when you hit 60. Issues like gum recession, dry mouth, and tooth loss are more common, and even small infections can lead to bigger health problems, including heart concerns or blood sugar trouble. Simple routines—brushing, flossing, and seeing your dentist—make a big difference in staying comfortable and eating well as you age.
Protect Bone Health
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Without the support of strong bones, the probability of fractures increases. Include calcium through dairy, leafy greens, or fortified cereals in your meals. Prioritize weight-bearing activities like walking or light resistance training to maintain bone strength. And most importantly, speak to your doctor about bone scans if you’ve had fractures or a family history of osteoporosis.
Remain Updated on Vaccines
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Staying current with vaccines matters more as you get older. Your body doesn’t fight infections as easily, so getting recommended shots for flu, pneumonia, shingles, COVID-19, and RSV lowers your risk of serious illness. These vaccines help you avoid hospital visits and keep your daily life on track.
Understand Hormone Changes
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It is natural for hormone levels to shift in your 60s, and those changes can affect sleep, energy, mood, and muscle strength. Before turning to supplements, speak with a qualified provider about what you’re experiencing.
Practice Mindfulness Regularly
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A few quiet minutes each day can steady your mind. Mindfulness doesn’t need apps or special routines—just some focus on your breath or the world around you. Over time, this habit sharpens your thinking, eases stress, and helps you handle whatever comes your way with more calm.