9 Habits To Help You Stay Youthful in Your 70s, According to a Psychologist
Physical activity is important for people of any age, but Dr. Hafeez stresses it's crucial for people in their 70s."Exercise keeps your muscles and joints strong and your heart healthy," she shares.However, you may have some mobility issues or feel slower than usual. Dr. Hafeez points out that even gentle, low-impact movement is impactful."Simple activities like walking, biking or stretching can keep you moving without overdoing it," she says. "Aim for at least 30 minutes of movement most days, whether it's a daily walk or dancing to your favorite music."
What you put into your body can affect how you feel inside. "A balanced diet full of fresh fruits, vegetables and lean proteins helps you feel energized and keeps your body running smoothly," Dr. Hafeez says.She recommends eating leafy greens, nuts and omega-3-rich foods like salmon to support your heart, skin and overall health. She also suggests reducing processed foods, instead focusing on eating a variety of whole foods daily.If you're coming to the "healthy diet" table in your 70s, know it's not too late. In one study, researchers split participants into two groups, one with an average age of about 59 and one with an average age of about 74. Both groups who followed a Mediterranean diet saw improved blood pressure and cholesterol numbers, and people of all ages could make changes to follow the meal plan more closely.
Social health matters too. In fact, one study found that socializing is crucial for the mental health of older adults and may lower the risk of cognitive decline."Socializing is not just fun; it also keeps your mind sharp and your mood up," Dr. Hafeez says. "Spending time with family or friends can reduce feelings of loneliness and help you feel more engaged in life."She urges people in their 70s to plan regular meetups, join a club or call someone to chat to keep their social connections strong.Related:
Life will always have stresses. However, managing it is key."Stress can take a toll on your health, so it's important to find ways to relax and stay calm," Dr. Hafeez says. "Simple practices like deep breathing, meditation or spending time in nature can help reduce stress and keep you feeling at peace."She suggests spending a few minutes daily to focus on your breathing, taking a quiet walk outside or doing both at the same time.Related:
Dr. Hafeez doesn't recommend taking an "I'll-sleep-when-I'm-dead" approach to catching Zzzs in life, especially as you age."Sleep is when your body and mind recharge, so getting enough rest is key to feeling youthful," she emphasizes. "Quality sleep improves mood, memory and helps you recover from the day."Research has linked quality sleep to healthy aging. The CDC suggests adults 65 and up get seven to eight hours of sleep per night.
You don't need to be school-age to learn something new. Studies show it's possible and beneficial for older adults to continue learning new things and building skills."Your brain stays sharp when you continue learning," Dr. Hafeez notes. "Whether it's reading books, taking a class or picking up a new hobby, staying curious helps keep your mind active."Knitting, photography, guitar—you can choose your own adventure, and Dr. Hafeez shares that all of these activities will keep your brain engaged.
The rumors are true: Water gives and sustains life. "Staying hydrated is essential for feeling good and keeping your skin looking healthy," Dr. Hafeez explains. "Dehydration can cause fatigue and dry skin, so make sure you're drinking enough water every day. Carry a water bottle with you and eat foods like cucumbers and oranges that are high in water content."
Good vibes only? No, that's toxic positivity. However, finding bright spots in your day is life-giving."People who focus on the good in life tend to be healthier and live longer," Dr. Hafeez says. "Try to practice gratitude by writing down three things you're thankful for each day or focusing on the positives in your life."Related:
"Age ain't nothing but a number" sounds nice, and the date on our birth certificates doesn't define us. However, age is one number that matters when it comes to tests and screenings you're eligible for, such as mammograms and colonoscopies. Regular trips to your doctor ensure you're getting all the tests you need, plus it allows your care team to flag other concerns."Consistent medical appointments enable early detection of health issues while maintaining your health progress," Dr. Hafeez says. "Early management of blood pressure and cholesterol conditions prevents them from developing into serious health problems."Related:
Dr. Hafeez is begging people in their 70s to avoid sitting too long without moving. "Being inactive can lead to stiffness, poor circulation and a lack of energy," she warns. "It's important to take breaks and stretch or walk around throughout the day to keep your body flexible and your blood flowing."She suggests setting a timer to remind you to get up hourly, even if it's just for a couple of minutes."Staying active, even in small ways, will help you feel better and more energetic as you age," she explains.
Up Next:Dr. Sanam Hafeez, Psy.D., a neuropsychologist and director of Comprehend the Mind
Physical Activity Benefits for Adults 65 or Older. CDC.
Change to a healthy diet in people over 70 years old: the PREDIMED experience. European Journal of Nutrition.
Daily social interactions related to daily performance on mobile cognitive tests among older adults. PLOS One.
Sleep and Healthy Aging: A Systematic Review and Path Forward. Clinical Gerontology.
Sleep Guidance. CDC.
The Impact of Learning Multiple Real-World Skills on Cognitive Abilities and Functional Independence in Healthy Older Adults. The Journals of the Gerontology Series B: Psychological Sciences and Social Sciences.
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