You’ve probably heard the phrase “aging gracefully,” but what does that actually mean for your day-to-day life as you enter your 60s?
Aging gracefully isn’t about trying to regain youth. It’s about staying active, feeling good in your own skin, and living with purpose. Now is the perfect time to check in with your mindset, habits, and goals so you can feel confident and joyful as you age.
This decade may feel like a big milestone, and depending on your outlook and choices, it can be the start of a deeply fulfilling chapter in your life. Keep in mind the following tips as you navigate how to age gracefully in your 60s.
1. Maintain a Healthy Diet and Stay Hydrated
How you fuel your body plays a role in how you feel as you age. Life in your 60s can be busy, full of work and family and a bustling social calendar, but eating well and staying hydrated can help keep you engaged in all the things that matter. The right nutritional balance will support your brain function, keep your body strong, and help you maintain the energy you need.
Keys to Nutrition at 60 and Older
Most of us hear it throughout our lives: “Be sure to eat your fruits and vegetables!” Although this phrase rings true in every phase of life, it is especially important as you age, according to research conducted by the National Library of Medicine about nutrition’s effect on aging.
The results of the study showed that diets that are low in carbohydrates, rich in vegetables, fruits, fish, nuts, cereals, and unsaturated fats, and contain antioxidants, potassium, and omega-3 can:
- Decrease the risk of cardiovascular diseases and obesity.
- Decrease the risk of telomere shortening.
- Promote an overall healthier life.
The next time you’re at the grocery store or your local farmers market, remember to pick up a few extra pieces of fruit and your favorite veggies!
Keys to Hydration at 60 and Older
You may notice your sense of thirst decreasing each year — or maybe you’re simply so busy that you forget to stop and take a drink — but your body still needs plenty of fluids to function. Dehydration is common in older adults, with up to 28% falling short of the daily recommendation. People who receive the recommended amount of fluids through water and food will benefit from more energy, better cognitive function, decreased joint pain, a healthier heart, and more.
To improve your overall hydration and reap the benefits, try the following:
- Find ways to make water more appealing, such as adding lemon, cucumber, or other flavor enhancers.
- Choose hydrating foods such as soups, yogurt, gelatin, and fruits.
- Swallow pills with a full glass of water.
- Consult your doctor about medications that may cause a dehydrating effect.
- Enjoy afternoon lemonade or herbal tea with a friend.
- Limit alcohol, which doesn’t count toward your daily hydration goal.
2. Exercise or Move Every Day
Much like a healthy diet, daily exercise is encouraged at every age and is one of the keys to maintaining your energy to keep up with grandkids, work, and everything else that’s important to you. According to the Centers for Disease Control and Prevention (CDC), carving out time for regular physical activity is one of the most important things older adults can do for their health because it maintains muscle and bone strength while preventing or delaying health problems.
The CDC recommends that you:
- Engage in moderate-intensity activities for 30 minutes a day, five days a week.
- Strengthen muscles at least two days a week.
- Improve balance three days a week, using exercises such as standing on one foot.
Choosing the Right Type of Movement for You
These recommendations may sound overwhelming, but here’s the good news: It isn’t an all-or-nothing thing. Some amount of physical activity is better than none at all.
Engage in the types of movement that appeal to you the most. For some, that might mean heading out in town or in nature. Consider taking advantage of seasonal experiences, such as springtime garden strolls or autumnal pumpkin-picking. You can attend fitness classes at a local community center, practice yoga, or dance. Even regularly running around with your kids and grandkids can get your heart pumping.
3. Keep Your Brain Active
Mental fitness, or keeping your brain agile and resilient, is one key to aging gracefully in your 60s. People who engage in new experiences or go beyond their mental comfort zones stay mentally and physically younger. New experiences stimulate neural connections and promote the growth of new brain cells. This may decrease the risk of cognitive decline as you age.
Engaging in new, stimulating experiences can decrease stress and depression while increasing emotional stability and brain function. Whether you engage in person or find a group online to regularly connect with, consider:
- Auditing a class at your local university.
- Learning to play a musical instrument.
- Joining a book or writing club.
- Taking painting, sculpting, or calligraphy classes.
- Taking a trip alone or with friends.
4. Maintain Your Mental Health
Your 60s may be a decade of life transitions — retirement, an empty nest, a move — that impact your emotional well-being. Maintaining your mental health is just as important as caring for your body.
Prioritize your mental health by staying connected with others, engaging in experiences that bring you joy, and being open to change. Whether you choose to journal, join a club, talk to a therapist, or just carve out some daily quiet time, investing in your emotional well-being can help you feel more well-balanced in life.
5. Prioritize Sleep
The amount of sleep you need stays the same as you age (7-8 hours each night), but your ability to rest may decline over the years. According to the National Sleep Foundation, up to 39% of older adults experience difficulty sleeping, which impacts physical health, mental well-being, and overall quality of life.
You can create and maintain a healthy sleep routine by:
- Enjoying the outdoors. Head outside for 45-60 minutes of bright light exposure during the day. For a bonus, use this time to take a walk and squeeze in some exercise.
- Eating on a regular schedule. Especially for meals, eating dinner at the same time can signal your body when it’s time to wind down for the evening.
- Considering your sleep environment. You can’t always ensure optimal sleeping conditions, but when you can control the environment, create a dark, quiet, and cool space to rest.
- Establishing a schedule. Going to bed and waking up at predictable times helps your body’s circadian rhythm settle into a pattern, setting your brain and body on track for 7-8 hours of sleep.
6. Nurture Meaningful Relationships
A strong social life relates to many of the tips we’ve already discussed. Connecting with friends, family, and people outside of your immediate social circles can benefit you in many ways, including increased physical well-being, a more optimistic attitude, and lower levels of depression. In one study, scientists discovered that older adults who maintained robust, active social contact with others experienced 70% less cognitive decline over time compared to those who were more isolated.
Maintain your relationships and meet new people by intentionally making time with friends, volunteering, joining an activity, or doing anything that provides a sense of purpose and the opportunity to spend time with others.
7. Be Consistent with Medical Care
For healthy adults in their 60s, doctors recommend at least one visit to their primary physician every year for preventive care and general checkups. Sticking to the recommended regular vaccines and preventive health screenings will help catch health issues early. Additionally, stay informed about your health so you can easily find, understand, and use appropriate services to make health-related decisions and advocate for your care.
8. Look for Local Well-Being Programs
Many cities provide local well-being programs for older adults that holistically support their needs, from fitness activities to social opportunities to at-home services. WellAhead — A WesleyLife Well-Being Experience provides a wellness center membership, fitness coaching, massage therapy, light housekeeping services, and more. The assistance you receive is tailored to your preferences and can help you be planful about your future health needs and the associated health care costs.
How to Age Gracefully in Your 60s and Beyond
Aging gracefully in your 60s is about embracing this decade with intention, self-care, and a positive mindset. By staying active, nurturing your body and mind, and surrounding yourself with meaningful connections, you can thrive. Discover more ways WesleyLife can support you with our guide, Living Your Best Life After 55.
