People who are in their 70s but still exude youthful energy usually practice these morning habits, according to psychology

Some people hit their 70s and seem to slow down, while others stay just as vibrant and full of life as ever.

You know the type—sharp mind, bright energy, and an enthusiasm for life that’s downright contagious.

For years, I’ve been fascinated by what sets these people apart.

As the founder of Hack Spirit and a lifelong psychology enthusiast, I’ve spent a lot of time exploring the habits and mindset shifts that contribute to a long, energetic life.

And here’s what I’ve found—morning routines play a huge role.

The way you start your day sets the tone for everything that follows.

Those who maintain their youthful energy well into their later years tend to follow certain morning habits, whether they realize it or not.

In this article, I’ll break down these habits—backed by psychology—and how they can help you stay sharp, active, and full of life no matter your age:

1) They start the day with movement

One thing I’ve noticed about people in their 70s who still radiate youthful energy? They don’t wake up and immediately sink into a chair for hours.

Instead, they move.

Whether it’s a morning walk, stretching, or a few minutes of yoga, they make sure to get their body in motion as soon as the day begins.

Psychology backs this up—studies show that regular movement boosts circulation, sharpens the mind, and even improves mood.

But it’s not just about exercise—it’s about setting a tone for the day.

Moving early signals to both the body and brain that it’s time to wake up and engage with life, rather than slip into sluggishness.

The key is consistency—because the people who stay vibrant well into their later years don’t just move once in a while—and they make it a daily habit.

2) They cultivate a positive mindset

A while back, I met a man in his 70s who had more energy than most people half his age.

He was sharp, full of stories, and had this effortless enthusiasm for life.

Curious, I asked him what his secret was.

He smiled and said, “Every morning, I remind myself that today is a gift. No matter what happens, I choose to focus on the good.”

That stuck with me because when I looked into it, psychology confirmed what he was saying—our mindset has a huge impact on how we experience aging.

Famous psychologist William James once said, “The greatest discovery of any generation is that a human can alter his life by altering his attitude.”

And I’ve found this to be true.

People who stay youthful in their 70s don’t dwell on regrets or complain about getting older.

Instead, they start their day with gratitude, optimism, and a focus on what they can do rather than what they can’t.

3) They nourish their body first thing in the morning

For years, I used to start my mornings with nothing but coffee.

No food, no water—just straight caffeine to jolt myself awake.

But then I noticed something: By mid-morning, I’d crash as my energy would dip, my focus would fade, and I’d feel sluggish for the rest of the day.

That’s when I started paying attention to how older, high-energy people approached their mornings.

One thing stood out: They all prioritized fueling their bodies properly as soon as they woke up.

Instead of skipping breakfast or grabbing something processed, they drank water, ate nutritious foods, and gave their body what it needed to function at its best.

Science backs this up—hydration kickstarts metabolism, and a balanced breakfast stabilizes blood sugar levels and improves cognitive function.

In short, what you put into your body in the morning has a direct impact on how you feel for the rest of the day.

4) They prioritize social connection

A few years ago, I met an older woman in her 70s who had more energy than most people my age.

She was always laughing, engaged in conversations, and genuinely excited about life.

Research has shown that maintaining strong social connections plays a huge role in both physical and mental well-being as we age.

In fact, a study from Harvard University found that people with an active social life tend to live longer, healthier lives compared to those who are more isolated.

The researchers discovered that quality relationships help reduce stress, improve brain function, and even lower the risk of chronic illnesses.

The most vibrant 70-year-olds don’t start their day in isolation—they engage with others, even in small ways.

A quick phone call, a morning walk with a friend, or even just chatting with a neighbor can make a huge difference over time.

5) They engage their mind early

One thing I’ve noticed about people in their 70s who still seem sharp and full of life? They don’t let their mornings pass by in a mental fog.

Instead, they engage their minds early—whether it’s reading, doing a crossword puzzle, writing in a journal, or even just planning their day with intention.

I remember visiting my grandfather years ago and watching his morning routine.

Every day, without fail, he’d sit by the window with a book or the newspaper, jot down a few thoughts in his notebook, and challenge himself with a puzzle.

He lived well into his 90s with an incredible memory and a sharp wit, and I don’t think that was a coincidence.

Keeping the brain active is just as important as keeping the body moving.

Over time, little moments of mental engagement add up—keeping your mind sharp and your energy high as you age.

6) They spend time in nature

A while back, I started noticing something about the most vibrant, energetic older people I met—they all made time to be outside in the morning.

So, I decided to try it myself; instead of scrolling through my phone first thing in the morning, I stepped outside for a few minutes.

Whether it was a morning walk or just sitting on my balcony with my coffee, I felt an immediate shift—my mind felt clearer, my mood lifted, and I started my day feeling more grounded.

If you want to bring this habit into your own life, start small.

Step outside for a few minutes in the morning—take a short walk, sip your coffee outdoors, or simply stand in the sunlight for a moment.

Nature has a way of refreshing both mind and body, and the most youthful 70-year-olds know this better than anyone.

7) They don’t rush their mornings

It might sound counterintuitive, but one of the biggest secrets to staying youthful isn’t about doing more—it’s about slowing down.

Most people think that being energetic means jumping out of bed and immediately tackling a to-do list.

But when you look at people in their 70s who still exude youthful energy, they take a different approach.

They don’t rush as they ease into their mornings with intention.

Rather than starting the day in a chaotic scramble, they give themselves time—time to wake up fully, to enjoy their morning routine, to set the tone for the rest of the day.

Constantly rushing through life doesn’t just exhaust you—it can literally make you age faster.

Final thoughts

Staying youthful in your 70s isn’t about luck—it’s about habits.

And as we’ve seen, the people who maintain high energy levels all have a few key things in common: They move, nourish their bodies, engage their minds, connect with others, spend time in nature, and start their mornings with intention.

The good news? You don’t have to wait until you’re older to build these habits.

Pick just one habit from this list and add it to your morning routine; maybe it’s a short walk, a moment of gratitude, or simply giving yourself more time to ease into the day.

Small changes add up over time—and the sooner you begin, the more youthful energy you’ll carry with you for years to come.