Even if someone doesn’t feel frail, the 60s and 70s are the ideal time to start working on balance. The better our balance, the less likely we are to fall — and falls are a leading cause of injury and loss of independence in older adults. One study showed that people aged 51 to 75 who could stand on one leg for just 10 seconds had an improved mortality rate.
“When I talk to older adults, I recommend to start with simple static balance training exercises, like single-leg stands or corner stands,” Tee said. She suggests to hold the countertop or a chair while standing on one leg and aim for 10 to 20 seconds at a time, switch legs, and repeat 5-10 times per leg. For a corner stand, position yourself with feet together and your back toward the corner of a room — so you have support in multiple directions — with hands on the wall and eyes closed to practice balance.
Fredericson emphasizes that all older adults should integrate this kind of exercise into their routine.
“My take on balance training is that we should be doing it all the time,” he says. “Why wait until you’re losing your balance to work on it?”
A simple way to remember to fit it in, he says: Pair it with brushing your teeth.
Nutrition becomes increasingly critical in these years — not for weight loss, but for maintaining our strength, independence and quality of life. As we age, our body’s ability to build and maintain muscle declines significantly, meaning we need more protein and nutrients even if we’re eating fewer total calories. Nutrients can mean the difference between staying active and independent versus becoming frail and dependent on others.
Research shows that healthy older adults benefit from approximately 1.0 to 1.3 grams of protein per kilogram of body weight daily. For a 150-pound person, that’s about 68-88 grams of protein per day. For individual of this size, you can hit this by eating three meals that contain 20 to 30 grams of protein — a 3-to-4-ounce chicken breast, one cup of Greek yogurt or cottage cheese, a can of tuna, three eggs, or 5 ounces of tofu. Beyond protein, experts recommend following a Mediterranean-style diet, which has consistently been shown to reduce the risk of chronic diseases including heart disease, diabetes and cognitive decline.
“The Mediterranean diet has been ranked No. 1 for weight loss and overall health,” Fredericson said. “Studies have shown that it’s an anti-inflammatory diet, and we know that inflammation is linked to so many diseases from heart disease to even Alzheimer’s.”
King also emphasizes moving away from ultra-processed foods that are high in salt, sugar and saturated fats.
“Focus on whole foods,” she said. “It doesn’t have to be complicated. I’m encouraged by the fact that the food industry is making eating healthier a lot easier than it used to be with things like grab-and-go fresh salads and healthier frozen options.”
To follow the Mediterranean diet and similar whole food, “plant-forward” diets — which have been shown to be a healthy choice across a number of different health areas — focus on these nutritional priorities:
4. Keep your brain sharp with cognitive and social habits
One of the biggest health concerns as people enter these decades is cognitive decline and dementia. While genetics play a role, many of the most important risk factors are ones we can influence with our habits — including exercise, diet, sleep and stress management. But research also shows that staying mentally and socially engaged can make a meaningful difference in protecting brain health.
Mental stimulation through activities like crossword puzzles, learning new skills or engaging in complex conversations appears to help maintain cognitive function, though the evidence comes primarily from observational studies rather than randomized trials.
“I think it helps,” said Victor Henderson, MD, a professor of neurology who specializes in Alzheimer’s disease and healthy aging. “The data are fairly consistent in that regard.”
Henderson tries to do the New York Times Sunday crossword puzzle every week, though he realizes that alone won’t likely have a huge long-term impact.
He adds that mental engagement isn’t just puzzles. Reading, taking classes, learning a new language or instrument, keeping a regular written journal of one’s activities, thoughts, and perspectives, or even engaging in meaningful conversations all count as cognitive exercise.
Perhaps even more important than doing mental puzzles: staying socially connected. Studies have found that people who are more socially connected have better cognitive function and memory.
“Social connection is really important for healthy aging — for your brain and for your emotional health,” King said. “Finding ways to stay engaged with others, whether through community groups, volunteer work or simply maintaining close friendships, is one of the most protective things you can do for your long-term health.”
When we’re socially engaged, we’re also mentally engaged. Conversations require us to listen, process information, remember context and respond appropriately — all activities that keep the brain active.
As we age, preventive screening becomes more personalized, and what our doctor recommends may vary from what they tell others our age. While we may have graduated from some routine screenings, others become even more important, and the decision often depends on our overall health and life expectancy.
“For a lot of screening recommendations, we consider whether we think patients have 10 years or more to live,” Tee explained.
Some of her healthiest 80-year-old patients continue with regular colonoscopies or mammograms if they have a strong family history or previous abnormal results and maintain good overall health, she says. But for a 75-year-old with complex medical conditions, she may recommend against such procedures.
The U.S. Preventive Services Task Force recommends several key screenings for people in their 60s and 70s:
Annual blood pressure checks — hypertension often has no symptoms but significantly increases your risk for heart disease, stroke and cognitive decline
Regular cholesterol screening to assess cardiovascular risk
Diabetes screening, as risk increases with age
Bone-density screening for osteoporosis, particularly for women over 65 and men over 70 with risk factors
Vision and hearing tests, as both can significantly impact quality of life and fall risk
Annual influenza vaccines and updated COVID-19 vaccines
Beyond screenings, scheduling annual physicals with your primary care provider will help with tracking your own health risks and goals.
“Annual primary care visits are a nice way to touch base with your health care provider and exchange information,” King said. “They can be aware of anything that’s changed with your health and help you figure out what you need to focus on.”
For many older adults with chronic conditions, more frequent visits — every three to six months — may be appropriate to monitor multiple conditions and medications.
Home monitoring of certain health metrics can also be valuable. For instance, for someone with high blood pressure, checking it regularly at home makes for better treatment decisions. However, King cautions that some people become anxious with too much health data.
“Some love it; they can’t get enough of it, and it helps,” she said. “For others, it can create so much anxiety and obsessional focus that it’s not healthy. We all have to figure out which group we belong to.”
This article is part of a series on healthy habits for different age groups. Keep reading about habits to develop in your 20s and 30s, and continuing to build healthy habits for longevity in your 40s and 50s.
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