People who look and feel young in their 70s and beyond usually adopt these 7 daily habits

Age is just a number, right?

Well, for some, it truly is.

We’ve all met them—those people in their 70s, 80s, and beyond who seem to defy time itself. They move with ease, radiate energy, and carry an infectious zest for life that leaves you wondering, What’s their secret?

Spoiler: it’s not just good genes or expensive skincare.

The truth is, people who look and feel young well into their later years share something powerful in common: their daily habits. These simple yet intentional routines keep them vibrant, energized, and fully engaged with life.

Today, we’re diving into six of those daily habits—and how they can help you age with grace, vitality, and joy.

Ready to unlock the secret to feeling forever young? 

Let’s dive in.

1) Regular exercise

Here’s one you probably expected. 

Regular exercise is a cornerstone habit for people who look and feel young in their 70s and beyond.

It’s well backed up by experts, too. As noted by Dr. Linda Fried, dean of Columbia University’s Mailman School of Public Health, “Exercise is the closest thing we’ve found to a magic pill for combating the effects of aging.”

From daily walks to yoga, swimming, or dancing, these individuals prioritize movement as part of their routine. They know it’s not just about staying fit—it’s about maintaining energy, flexibility, and even mental clarity. 

Regular physical activity strengthens their bodies, lowers stress, and keeps them feeling vibrant and capable.

The best part? It’s never too late to start. 

Even small, consistent steps—like stretching in the morning or a brisk evening stroll—can make a world of difference.

2) Eating a balanced diet

Let me tell you about my grandma. Even in her 80s, she had a glow and energy that could give any 20-year-old a run for their money. 

Her secret? She always stressed the importance of balanced nutrition.

She would fill her plate with colorful fruits and vegetables, lean proteins, and healthy fats. She always said, “eating a rainbow” was the key to her vitality.

And science backs this up, too. As noted by researchers, “A high daily intake of fruits and vegetables leads to higher antioxidant levels, lower levels of biomarkers of oxidative stress, and better cognitive performance.”

If you really want to look and feel young in your 70s and beyond, pay attention to what’s on your plate. After all, you are what you eat.

3) Getting adequate sleep

Do you know why they call it “beauty sleep”? 

It’s because, during sleep, your body works hard to repair muscles, organs, and other cells. Without enough rest, the aging process can accelerate, leaving you feeling tired, unfocused, and even older than you are.

It’s no wonder then that people who look and feel young well into their later years prioritize sleep just as much as diet and exercise. They create consistent bedtime routines, avoid screens before bed, and ensure their sleep environment is calm and comfortable.

Are you aiming to wake up refreshed, energized, and ready to take on the day? Focus on getting 7–9 hours of restful sleep each night. 

Your body—and your youthful glow—will thank you!

4) Thinking positively 

Let me illustrate this one with a little story of mine. 

I remember a time in my life when things weren’t going so well. I was stressed, unhappy, and it showed. Not just emotionally, but physically too. I was aging faster than I should have been during that period.

But then I met a woman in her 80s who seemed to radiate positivity and youthfulness. She told me, “The mind is powerful. Fill it with positive thoughts and your life will start to change.”

I took her advice to heart. I started practicing gratitude, focusing on the good rather than dwelling on the negative. And guess what? It worked. 

My mindset shifted, my stress levels dropped, and people started commenting on how much younger I looked.

Trust me, maintaining a positive mindset isn’t just about feeling good. 

5) Regular socializing

Humans are social creatures. We thrive on connection and communication. Those who look and feel young in their 70s and beyond understand this well.

Regular interaction with friends, family, or community groups helps keep the mind sharp and spirits high. It can reduce feelings of loneliness and isolation, which are often linked to a decline in mental and physical health.

Moreover, engaging in social activities can provide a sense of purpose and fulfillment that contributes to overall well-being.

Don’t underestimate the power of a good chat with a friend or a shared laugh with loved ones. It’s not just good for the soul; it’s good for your health too.

6) Regular check-ups

Here’s one habit that might not feel glamorous but is absolutely essential: staying on top of regular health check-ups.

Rather than waiting for a problem to arise, these folks take proactive steps to monitor their health. Regular visits to the doctor, dentist, or specialist help catch potential issues early and ensure they’re staying on the right track.

It’s not just about managing physical health—routine check-ups can also provide peace of mind, reduce stress, and empower you to make informed decisions about your well-being.

As the saying goes, “An ounce of prevention is worth a pound of cure.” Staying vigilant about your health is a simple yet powerful way to maintain your vitality and ensure you’re living your best life well into your later years.

So, don’t skip those appointments—they’re an investment in your future self.

Final thoughts: It’s all in your hands

The secret to looking and feeling young, even in your 70s and beyond, isn’t locked in a mystical elixir or served on a silver platter. It’s nestled in our daily habits.

The way we move our bodies, nourish ourselves, rest, think, socialize, and even the way we keep up with our health – all these factors have profound impacts on our longevity and vitality.

Playwright George Bernard Shaw once said, “We don’t stop playing because we grow old; we grow old because we stop playing.” These habits are a way to keep playing, to keep engaging with life.

So while our chronological age ticks forward each year, our biological age – how old we actually look and feel – can be a different story. It’s a story that you have the power to write.

Isn’t that an empowering thought?

Eliza Hartley

Eliza Hartley, a London-based writer, is passionate about helping others discover the power of self-improvement. Her approach combines everyday wisdom with practical strategies, shaped by her own journey overcoming personal challenges. Eliza's articles resonate with those seeking to navigate life's complexities with grace and strength.

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