{"id":275232,"date":"2026-01-09T03:08:13","date_gmt":"2026-01-09T03:08:13","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/275232\/"},"modified":"2026-01-09T03:08:13","modified_gmt":"2026-01-09T03:08:13","slug":"five-healthy-habits-for-successfully-aging-in-our-60s-and-70s-and-beyond","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/275232\/","title":{"rendered":"Five healthy habits for successfully aging in our 60s and 70s \u2014 and beyond"},"content":{"rendered":"

Even if someone doesn\u2019t 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 \u2014 and falls are a leading cause of injury and loss of independence in older adults. One study<\/a> showed that people aged 51 to 75 who could stand on one leg for just 10 seconds had an improved mortality rate.<\/p>\n

\u201cWhen I talk to older adults, I recommend to start with simple static balance training exercises, like single-leg stands or corner stands,\u201d 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 \u2014 so you have support in multiple directions \u2014 with hands on the wall and eyes closed to practice balance.<\/p>\n

Fredericson emphasizes that all older adults should integrate this kind of exercise into their routine.<\/p>\n

\u201cMy take on balance training is that we should be doing it all the time,\u201d he says. \u201cWhy wait until you\u2019re losing your balance to work on it?\u201d<\/p>\n

A simple way to remember to fit it in, he says: Pair it with brushing your teeth.<\/p>\n

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    3.\u00a0Optimize nutrition as you age<\/b><\/p>\n

    Nutrition becomes increasingly critical in these years \u2014 not for weight loss, but for maintaining our strength, independence and quality of life. As we age, our body\u2019s ability to build and maintain muscle declines significantly, meaning we need more protein and nutrients even if we\u2019re eating fewer total calories. Nutrients can mean the difference between staying active and independent versus becoming frail and dependent on others.<\/p>\n

    Research shows<\/a> 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\u2019s 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 \u2014 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.<\/p>\n

    \u201cThe Mediterranean diet has been ranked No. 1 for weight loss and overall health,\u201d Fredericson said. \u201cStudies have shown that it\u2019s an anti-inflammatory diet, and we know that inflammation is linked to so many diseases from heart disease to even Alzheimer\u2019s.\u201d<\/p>\n

    King also emphasizes moving away from ultra-processed foods that are high in salt, sugar and saturated fats.<\/p>\n

    \u201cFocus on whole foods,\u201d she said. \u201cIt doesn\u2019t have to be complicated. I\u2019m 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.\u201d<\/p>\n

    To follow the Mediterranean diet and similar whole food, \u201cplant-forward\u201d diets \u2014 which have been shown to be a healthy choice across a number of different health areas \u2014 focus on these nutritional priorities:<\/p>\n