People thrive in their 70s and beyond usually adopt these 5 lifestyle habits

We often think of our later years as a time of slowing down, but for many people, life in their 70s and beyond is full of vitality, purpose, and even new beginnings.

What’s their secret? Is it good genetics, or perhaps just plain luck?

While those factors can play a role, thriving in your 70s and beyond also comes down to your choices. Curious about what these choices are?

That’s what we dive into today. 

1) Embracing physical activity

You probably saw this one coming, right?

Staying physically active is a cornerstone habit for those who thrive well into their 70s and beyond.

It’s so important that Dr. Linda Fried, dean of Columbia University’s Mailman School of Public Health, has called it “the closest thing we’ve found to a magic pill for combating the effects of aging. ”

Regular movement is also a huge part of the lives of people in Blue Zones—regions around the world where people live longer, healthier lives.

In these areas, activity is naturally woven into daily routines, whether it’s walking, gardening, or cycling, rather than structured exercise programs.

But why is it so important?

Well, aside from the immediate benefits of improving sleep quality and reducing anxiety, experts agree that regular physical activity can also lower the risk of illnesses like heart disease, diabetes, and even cancer. 

The takeaway?

Those who make movement a priority tend to experience fewer health issues, enabling them to enjoy life to the fullest—even well into their later years.

2) Prioritizing a balanced diet

I’ve always admired my grandmother’s approach to food. Well into her 80s, she’s still as sharp and lively as ever, and she attributes a lot of that to her diet.

She’s a firm believer in the power of a balanced diet. Every meal she makes is a colorful palette of fruits, vegetables, lean proteins, and whole grains.

Junk food? She wouldn’t touch it with a ten-foot pole.

Her philosophy is simple—”Food is fuel.” You wouldn’t put low-quality fuel in your car, so why do that to your body?

And her approach seems to be working – she’s thriving in her 80s, still maintaining her garden, travelling and even outpacing me during our weekend walks!

Her example has instilled in me the importance of nutrition. It’s not about restrictive diets or trendy fads – it’s about providing your body with the nutrients it needs to function at its best.

As you might imagine, this is also well backed up by experts. Research from the Columbia University Mailman School of Public Health found that “a healthier diet is associated with reduced dementia risk and a slower pace of aging.”

If you’re keen on thriving into your 70s and beyond (who isn’t?), consider taking a leaf out of my grandmother’s book – balance and moderation are key when it comes to nutrition.

3) Maintaining social connections

“Lacking social connection can increase the risk for premature death as much as smoking up to 15 cigarettes a day. In addition, poor or insufficient social connection is associated with increased risk of disease, including a 29% increased risk of heart disease and a 32% increased risk of stroke.”

These are the words of US general surgeon Dr. Vivek H. Murthy.

Pretty shocking, right?

Maintaining social connections is crucial for our mental and emotional health, particularly as we age.

Those who keep their social calendars full, engaging with friends, family, or community groups, often enjoy better health and happiness in their later years.

It’s about staying connected to the world around you, sharing experiences, and continually learning from those interactions. It’s these connections that keep our minds sharp, our hearts full, and our spirits high.

So keep that social calendar buzzing.

Nurture your relationships and make time for meaningful interactions; your future self will thank you for it.

4) Embracing lifelong learning

Did you know that many of those who thrive in their 70s and beyond are often lifelong learners?

They are individuals who never stop seeking knowledge, whether it’s taking a cooking class, learning a new language, or even returning to school to pursue a degree.

Continual learning keeps the mind active and sharp.

Research backs this up and suggests that it can prevent cognitive decline. 

Embrace new opportunities to expand your knowledge and skills.

After all, life is one big classroom, and we’re merely students in it.

5) Cultivating gratitude

It’s easy to overlook, but gratitude is one of the most powerful habits for enhancing well-being, especially in your later years.

Research has shown that people who regularly express gratitude tend to experience less stress and lower rates of depression. 

But the benefits don’t stop there—gratitude has also been linked to better sleep, stronger relationships, and an overall sense of happiness and contentment.

For those thriving in their 70s and beyond, gratitude often becomes a daily practice. It’s not about ignoring life’s challenges, but about focusing on the positives, no matter how small.

Whether it’s taking a moment to appreciate a beautiful sunrise, being thankful for good health, or cherishing time spent with loved ones, gratitude helps shift the focus from what’s lacking to what’s abundant.

Adopting a gratitude practice—whether through journaling, mindful reflection, or simply sharing appreciation with others—can create a ripple effect of positivity, making the later years not just full of life, but also full of joy and peace. 

Final thoughts: The art of aging gracefully

Thriving in your 70s and beyond isn’t just about luck or genetics—it’s about the daily choices we make.

By staying physically active, prioritizing a balanced diet, maintaining social connections, embracing lifelong learning, and practicing gratitude, you can build a strong foundation for a healthy, fulfilling life well into your later years. 

Which of these habits will you start incorporating into your life today?

I hope this post has offered valuable insights and inspiration for your journey.

Whether you’re approaching your later years or simply planning ahead, remember that it’s never too late to take steps toward a happier, healthier future.

Every small change can have a big impact on your quality of life—both now and in the years to come!