Reaching the age of 70 is a major milestone, and it’s the perfect time to prioritise your health and well-being. Aging doesn’t have to mean slowing down or declining in health. By adopting a few simple daily habits, you can continue to enjoy a vibrant, fulfilling life. In this article, we’ll explore three key habits that will help you stay healthy, strong, and happy after 70.

1. Prioritise Regular Physical Activity

Physical activity is one of the most important habits to maintain as you age. Regular exercise helps preserve muscle mass, supports cardiovascular health, and improves flexibility and mobility. It’s also a great way to boost your mood, as physical activity releases endorphins that can reduce stress and improve mental well-being. Studies show that staying physically active helps prevent chronic diseases like heart disease and diabetes, which are common as we age [1].

What you can do:

• Walking: Walking is a simple and effective exercise. It’s easy on the joints and can be done anywhere. Try to aim for at least 20-30 minutes of walking each day to boost circulation and enhance overall strength.
• Strength Training: Incorporating strength training into your weekly routine helps preserve muscle mass and prevent bone loss. Use light weights or resistance bands for exercises like squats and arm curls.
• Stretching or Yoga: Stretching or yoga is key to maintaining flexibility and balance. A daily stretching routine or a short yoga session can improve joint mobility, reduce stiffness, and lower the risk of falls.

Exercise not only helps the body but also improves mental health by releasing endorphins that reduce stress and improve mood.

2. Maintain a Balanced, Nutrient-Rich Diet

A balanced diet is essential for supporting your body’s needs as you age. Proper nutrition helps you maintain energy levels, preserve muscle mass, and reduce the risk of chronic diseases. A diet rich in fruits, vegetables, lean proteins, and healthy fats supports overall health and well-being. According to a study published in The Journal of Nutrition, a nutrient-dense diet can significantly improve longevity and quality of life for older adults [2].

What you can do:

• Protein: Include lean protein sources such as fish, poultry, beans, and legumes. Protein helps maintain muscle strength and aids in the repair of tissues.
• Fruits and Vegetables: Fill your plate with a variety of colorful fruits and vegetables. These foods are rich in essential vitamins, minerals, and antioxidants that support immune function and reduce inflammation.
• Healthy Fats: Omega-3 fatty acids, found in foods like fatty fish, flaxseeds, and walnuts, help reduce inflammation and support brain and heart health.

Hydration is also crucial, so make sure to drink plenty of water throughout the day to stay hydrated and support digestion.

3. Foster Strong Social Connections

Maintaining strong social connections is just as important as physical health when it comes to aging well. Engaging with friends, family, and community can boost your mood, provide emotional support, and enhance your overall quality of life. Social interaction helps prevent loneliness, which is often linked to depression and cognitive decline in older adults. According to research published in The Journals of Gerontology, social engagement contributes to better mental health and increased longevity [3].

What you can do:

• Stay Socially Active: Make time for regular interactions with family and friends. Whether it’s through phone calls, video chats, or in-person visits, maintaining relationships provides emotional support and reduces stress.
• Join Groups or Clubs: Consider joining a local group or taking up a hobby that interests you. Being part of a community or learning something new keeps your mind sharp and connects you with others.
• Reach Out for Support: If you feel isolated or lonely, don’t hesitate to seek support. Local activities, support groups, or online communities can provide opportunities for social interaction and connection.

Social connections are vital for emotional well-being and can significantly contribute to a longer, more joyful life.

Final Thoughts:

Staying healthy and strong after 70 is entirely possible with the right habits. By prioritizing physical activity, eating a balanced diet, and fostering social connections, you can enjoy a fulfilling, vibrant life in your later years. These simple practices will help you stay strong, energized, and connected to the world around you.

Start integrating these habits into your routine today and take control of your health for a better, more active tomorrow!

References:

1. Taylor AH, Cable NT, Faulkner G, Hillsdon M, Narici M, Van Der Bij AK. Physical activity and older adults: a review of health benefits and the effectiveness of interventions. J Sports Sci. 2004 Aug; 22(8) https://pubmed.ncbi.nlm.nih.gov/15370483/
2. 2. The Journals of Gerontology: Series A, Volume 71, Issue 10, October 2016, Pages 1303–1305 https://academic.oup.com/biomedgerontology/article-abstract/71/10/1303/2198183?redirectedFrom=fulltext&login=false
3. Jing M, Wang Q, Jia Y, Yu X, Tian K. The impact of social participation on mental health among the older adult in China: an analysis based on the mental frailty index. Front Public Health. 2025 Apr 24 https://pmc.ncbi.nlm.nih.gov/articles/PMC12058493/