Reaching your 70s, 80s, or beyond is a big milestone! By this point, many have lived through extraordinary and everyday experiences that bring wisdom and deepen empathy—qualities that often weren’t as developed in their younger years.  

 

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As you transition through midlife, your body experiences some big changes—muscle mass starts to decline, bone density decreases, metabolism begins to slow, and hormonal shifts occur. These changes can make you more vulnerable to chronic illnesses and physical limitations. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine and host of The Huberman Lab, emphasises the importance of minimising distractions and focusing on the fundamentals. Aging is inevitable, but certain biological markers reveal how well we’re aging, says Huberman.

• Chronic low-grade inflammation, or "inflammaging," accelerates ageing and increases the risk of diseases like heart disease and diabetes.
• Telomeres, the protective caps on chromosomes, shorten with age, increasing susceptibility to illnesses.
• Glycation from excess sugar damages tissues and speeds up aging. 

A 2024 study by Dr. Binh Nguyen, lead author and research fellow at the University of Sydney’s Prevention Research Collaboration, as cited in PLoS Medicine found that regular exercise during midlife is strongly tied to better physical health later on. Even women who started exercising in their mid-50s saw benefits. This study, along with earlier research, reinforces the idea that women should aim to stay active throughout midlife, gradually increasing their activity levels to meet recommended guidelines by age 55. This approach offers the best chance of enjoying improved physical health and quality of life in later years, says 

 

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Benefits of  Supporting Health Early

When you hit your 50s, your health needs may change, and some habits can create problems, according to a 2022 study by Nathan LeBrasseur, Ph.D, M.S  from the Mayo Clinic.  In midlife, balancing work and family often makes it hard to prioritise exercise, healthy eating, and good sleep. This can lead to health issues appearing sooner than you'd like. The positive side is that we can influence how we age. 

The decisions you make in your 50s are transformative. For women in their 50s, staying active—or starting to get active—is like contributing to a retirement fund: it’s an investment in your future well-being. 

 

1. Build Stronger Muscles for an Active Life: By your 30s, muscle loss, known as sarcopenia, begins to creep in, potentially leading to weakness and reduced mobility. But don’t worry—strength training and staying active during your 50s can help you keep and even rebuild that precious muscle mass. This is your access to maintaining strength for daily activities, whether it’s climbing stairs, lifting groceries, or chasing after your grandkids. Stronger muscles also protect your joints, lowering the risk of injuries and conditions like osteoarthritis.

2. Embrace Better Mobility and Independence: Mobility isn’t just about getting from point A to B; it’s a key to maintaining your independence. By focusing on flexibility, balance, and coordination now, you prepare yourself to move confidently and avoid falls later in life. Engage in regular activities like yoga, Pilates, or simply walking—these can enhance your stability and help you stay active and self-sufficient as the years go by.

3. Slash Your Risk of Chronic Diseases: Many chronic conditions—think heart disease, diabetes, and osteoporosis—are often rooted in the lifestyle choices made during midlife. Regular exercise can help you manage blood sugar levels, improve heart health, and keep cholesterol and blood pressure in check. A nutrient-rich diet filled with lean proteins, whole grains, healthy fats, and an abundance of fruits and vegetables can fight inflammation and bolster your overall wellness. The earlier you introduce these habits into your life, the more effectively you can ward off age-related illnesses and enjoy a higher quality of life as you age. 

 

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Things to Do to Be Healthy in 70s

Neuroscientist Andrew Huberman points out, those who have the time and resources can enrich their lives even further by exploring more ways to enhance their health. Engaging in these activities not only brings joy but also strengthens our bonds with those around us. Building a healthy routine in your 50s sets the stage for a vibrant and active life in your 70s. 

Here’s what Andrew Huberman suggests:

1. Nourish your body with whole foods: Aim for at least 75 per cent of your meals to be made up of minimally processed, whole foods. This will not only support your overall health but also energise your daily life.

2. Boost your gut health: Incorporate low-sugar fermented foods and fiber-rich fruits and veggies into your diet. A thriving microbiome means better digestion and an enhanced mood.

 

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3. Master your appetite: When you focus on whole foods, your brain becomes better at regulating hunger and fullness, helping you avoid those unplanned snack attacks. 

4. Energising exercise routine: Engage in a variety of physical activities, and set achievable fitness goals to keep you motivated and on track.

• Get your heart pumping: Commit to three sessions of cardio each week! Mix up the intensity to keep things exciting and to give your heart the workout it craves. 
• Build strength: Dedicate 2-3 days a week to resistance training. Not only does this help maintain your muscle mass, but it also supports your bone density—keeping you strong and stable. 
• Stay committed: Find physical activities you love and can safely stick with for the long haul. Consistency is key to making these routines a lifelong habit! 

5. Prioritise sleep and light balance: Invest in quality sleep—consider blackout curtains to keep your space dark and cozy at night. In the morning, soak up that beautiful sunlight to lift your spirits and set a healthy rhythm for your sleep-wake cycles. 

• Practice substance moderation: Limit alcohol and enjoy substances like cannabis in moderation. Your body and mind will thank you for it! 
• Brighten your day: Use bright lights during the day to stay alert, and switch to dim lighting at night to prepare your body for restful sleep.  

 

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6. Avoid social isolation and loneliness: As people age, they may spend more time alone due to health issues, losing a partner, or caregiving responsibilities. This can lead to loneliness (feeling alone) or social isolation (having few social interactions). Both are linked to health risks like depression, heart disease, and cognitive decline. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine and host of The Huberman Lab, suggests the connections we build with others significantly shape our happiness and overall well-being. From childhood through middle age and beyond, nurturing friendships is essential for maintaining our health. Engaging in activities like volunteering or joining clubs can foster a deep sense of belonging and camaraderie. In a recent trending Instagram post, in 1972, friends Marion Bamforth, Sue Morris, Carol Ansbro, and Mary Helliwell enjoyed a seaside adventure in Torquay, England, captured in a cherished photo. Now, over 50 years later, they return to celebrate their 70th birthdays and recreate that special moment, highlighting a friendship that has endured through life's challenges.

 

Related story: 5 Reasons to reconnect With Old Friends

 

Make it a priority to schedule regular blood tests to keep track of essential markers like cholesterol, blood sugar, and vitamin levels, as well as kidney and liver function. These routine checks are key to catching early signs of potential issues such as diabetes, heart disease, or nutritional deficiencies.  

Book blood tests today with UR.Life

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

The secret to thriving in your 70s lies in the choices you make in your 50s.  Small, consistent steps taken now can lead to stronger muscles, better mobility, and a lower risk of chronic diseases later in life. Older adults must maintain their mental, emotional, and physical health. Whether it’s through regular check-ins, encouraging shared activities, or fostering new connections, small efforts can make a big difference in preventing loneliness and isolation. By supporting the older adults in your life, you’re helping them lead happier, healthier, and more fulfilling lives.