How to Get Healthy Again After 60

Last Updated on June 6, 2024 by Candi Randolph

Aging gracefully is about embracing life with vitality and joy, and that applies to all of us who have fallen off of the ‘healthy living’ wagon and want to get back on. It’s never too late to start.

Let me say that again, friend. It is never too late to start getting healthy again.

how to get healthy again after 60

Imagine waking up each morning with a spring in your step, enjoying those family gatherings with energy, and feeling fantastic every single day. Sounds pretty great, right? Whether you’re looking for health tips, wellness ideas, or just a bit of motivation to kickstart your journey, you’ve come to the right place.

This isn’t about drastic changes or chasing after perfection. It’s about finding what works for you—simple, do-able tweaks that fit into your lifestyle. From tasty nutrition boosts to simple fitness routines, you’ll find plenty of practical advice on how to stay healthy and feel amazing. Ready to discover how to get healthy again after 60? Let’s do this together!

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How to Get Healthy Again – Even After 60

7 essentials to getting healthy after 60

1 | Embrace a Positive Mindset

Ever noticed how a positive mindset can change the game? Think about it: when you believe you can do something, you’re already halfway there. As we age, it’s easy to get bogged down by the “should haves” and “could haves,” but let’s flip the script and focus on what we can do right now.

A positive attitude isn’t just feel-good fluff—it genuinely impacts your health and well-being. Studies show that staying optimistic can boost your immune system, lower stress levels, and even improve heart health.

First, let’s talk about setting realistic goals. Instead of aiming for a complete lifestyle overhaul overnight (which isn’t practical for anyone), focus on small, manageable changes. Maybe it’s drinking an extra glass of water every day or taking a short walk in the evening. Celebrate these small victories because they add up over time.

Next, allow yourself some grace. Aging gracefully doesn’t mean ignoring the changes that come with time; it means embracing them and finding joy in the journey. Remember, every wrinkle tells a story, and those stories are worth celebrating.

Finally, keep things fun. Find activities and hobbies that make you smile. Whether it’s picking up a new crafting project, gardening, or dancing in your living room, do what makes your heart happy. Staying motivated is much easier when you’re enjoying the process.

2 | Prioritize Quality Nutrition

Let’s talk food—because who doesn’t love a good meal, right? But as we get older, our bodies have different needs, and quality nutrition becomes more important than ever. Don’t worry, though; eating well doesn’t mean giving up the flavors and foods you love.

One of the first things to focus on is balance. Think of your plate as a colorful canvas. The more varied the colors (from fruits and veggies, that is), the better. Leafy greens, vibrant berries, juicy oranges—they’re all packed with the vitamins and minerals that keep you feeling energetic and strong.

Now, I know what you’re thinking: “Do I have to give up my favorite treats?” Absolutely not! It’s all about moderation. Enjoy that slice of cake or a scoop of ice cream, but make sure it’s part of a diet that’s rich in whole foods. Whole grains, lean proteins, and healthy fats are your best friends here. They not only taste great but also support overall health.

Speaking of healthy fats, let’s not forget about them. Avocados, nuts, and olive oil are fantastic choices that add flavor and nutrition. Plus, they’re great for your heart and brain – win-win!

Hydration is another key player. Water keeps everything in your body running smoothly, from digestion to circulation. Aim for at least eight glasses a day, and if plain water isn’t your thing, try herbal teas or infusing your water with slices of fruit for a refreshing twist.

And because we’re all about practical tips here, consider planning your meals. It doesn’t have to be a chore. Think of it as setting yourself up for success. Prepping your meals ahead of time means you’re less likely to reach for unhealthy options when hunger strikes.

Remember, the goal isn’t perfection; it’s about making better choices more often. Small, consistent changes can lead to big results over time.

Quick Tips

  1. Make Your Plate a Rainbow: Incorporate a variety of colorful fruits and vegetables into every meal. Not only will your plate look more appealing, but you’ll also get a fantastic mix of essential vitamins and minerals. Try adding some spinach to your morning omelette, a handful of berries to your yogurt, or a variety of roasted veggies for dinner.
  2. Snack Smart: Instead of reaching for sugary or salty snacks, keep healthy options handy. Pre-cut veggie sticks with hummus, a small handful of nuts, or a piece of fruit can satisfy your cravings and provide nutritional benefits. Preparing your snacks ahead of time can help make these healthier choices easier and more convenient.
  3. Stay Hydrated Creatively: If you find plain water boring, spice it up! Infuse your water with slices of citrus fruits like lemon, lime, or orange, or add some cucumber and mint for a refreshing twist. Herbal teas can also be a great way to stay hydrated and enjoy different flavors—just be mindful of any added sugars.

3 | Stay Active

Let’s talk about staying active. I know, the idea of exercise can sometimes feel like a chore, but trust me – it doesn’t have to be! In fact, moving your body can be fun, rewarding, and incredibly beneficial for your health, especially after 60.

First things first: find activities you enjoy. If you’ve always loved dancing, why not take a dance class or just bust out some moves in your living room? If you’re more of an outdoor enthusiast, a daily walk in the park or a gentle hike could be just the ticket. The key is to pick something that makes you look forward to getting active.

Now, let’s get into the nitty-gritty. Regular physical activity has a slew of benefits: it boosts your mood, improves your balance and coordination, strengthens your muscles, and keeps your heart healthy. Plus, it’s a fantastic way to stay socially connected if you join a group or class.

One of the best exercises for women in midlife is walking, my personal favorite and passion. It’s low-impact, easy to start, and you can do it pretty much anywhere. Aim for at least 30 minutes a day – split it up into shorter sessions if that’s easier. You’ll be amazed at how just a little walking can improve your overall health.

Strength training is another winner. Before you picture yourself lifting heavy weights at the gym, think lighter. Using resistance bands or light dumbbells at home can work wonders. And, it’s amazing what you can do to improve your overall strength by using just your own body weight. Strengthening your muscles helps maintain bone density, which is crucial as we age. Plus, it makes everyday tasks easier and keeps you feeling strong and capable.

Don’t forget about flexibility and balance. Yoga and tai chi are excellent for this. They help with flexibility, reduce stiffness, and improve your balance, which can prevent falls. Many communities offer classes specifically for seniors, so you can find something that suits your pace and needs.

And here’s a little secret: consistency is key. It’s better to move a little every day than to go all out once a week. Find a routine that fits into your lifestyle and stick with it. Your body, and mind, will thank you.

Quick Tips

  1. Make it a Social Activity: Invite a friend or join a group to make your exercise routine more enjoyable and accountable. Whether it’s a walking club, a dance class, or a yoga session, doing it with others can be motivating and fun. Plus, having a workout buddy can give you that extra push on days when you feel less motivated.
  2. Set Small, Achievable Goals: Start with manageable goals to create a sense of accomplishment and keep you motivated. For example, if you’re new to walking, start with a 10-minute walk each day and gradually increase the time. Small, consistent improvements will build your confidence and make the habit stick.
  3. Incorporate Movement into Daily Tasks: Look for ways to be active throughout your day without needing a formal workout. Take the stairs instead of the elevator, do gentle stretches while watching TV, or practice balancing on one foot while brushing your teeth. These little bursts of activity add up and contribute to your overall fitness.

Simple Workout Plan for Women Over 60

Getting back into fitness can feel a bit daunting, but don’t worry—here’s a simple and effective plan. This routine is designed to be gentle yet impactful, perfect for anyone just starting out. Be sure to talk with your physician before starting any new exercise activity if you’re uncertain about your ability to do these things.

Week 1-2: Getting Started

Day 1: Walk & Stretch

  • Walk: 10-15 minutes at a comfortable pace
  • Stretch: Spend 5 minutes stretching major muscle groups (legs, arms, back)

Day 2: Rest or Gentle Activity

  • Option: Light gardening, housework, or a fun, low-impact activity

Day 3: Walk & Strength

Day 4: Gentle Yoga or Stretching

Day 5: Walk & Balance

  • Walk: 10-15 minutes
  • Balance:
    • Stand on one foot (hold onto a chair if needed) for 10 seconds, switch legs. Repeat 5 times.

Day 6: Rest or Leisure Activity

Day 7: Walk & Strength

  • Walk: 10-15 minutes
  • Strength:

Week 3-4: Building Momentum

Day 1: Increase the Walk

  • Walk: 15-20 minutes
  • Stretch: Post-walk stretching (5 minutes)

Day 2: Light Activity or Rest

Day 3: Walk & Enhanced Strength

  • Walk: 15-20 minutes
  • Strength:
    • Wall Push-Ups: 2 sets of 10-15 reps
    • Seated Leg Raises: 2 sets of 15 reps per leg

Day 4: Yoga or Stretching

  • Yoga: 15 minutes of beginner’s yoga or stretching

Day 5: Walk & Balance/Coordination

  • Walk: 15-20 minutes
  • Balance:
    • Heel-to-Toe Walk: Walk in a straight line, placing one foot directly in front of the other for 20 steps

Day 6: Rest or Enjoyable Activity

Day 7: Walk & Strength

  • Walk: 15-20 minutes
  • Strength:
    • Chair Squats: 2 sets of 10-15 reps
    • Bicep Curls: 2 sets of 15 reps

Tips for Success:

  • Listen to Your Body: It’s okay to rest if you feel sore or tired.
  • Stay Hydrated: Drink plenty of water, especially after exercising.
  • Consistency is Key: Aim to keep up with the routine, even if you need to adjust the intensity.

Remember, the goal is to build a habit of regular movement. Celebrate your progress, no matter how small, and enjoy the journey to feeling healthier and stronger.

4 | Quality Sleep

Let’s be honest – sleep is like that elusive friend we all need more of. And as we get older, getting a good night’s rest can feel even more challenging. But here’s the thing: quality sleep is crucial for overall health, energy levels, and even mood. So, how do we make sure we’re catching those Z’s properly?

First up, let’s talk about creating a sleep-friendly environment. Think of your bedroom as your personal sanctuary. Keep it cool, quiet, and dark. Maybe invest in some blackout curtains or a white noise machine if the neighborhood gets noisy at night. Your bed should be comfy too—consider swapping out that old mattress if it’s seen better days.

Next, establishing a bedtime routine can work wonders. Try winding down with a relaxing activity before hitting the hay. This could be anything from reading a book to taking a warm bath. The idea is to signal to your body that it’s time to relax and prepare for sleep.

Speaking of routines, consistency is key. Going to bed and waking up at the same time every day helps regulate your internal clock. Yes, even on weekends! It might feel tough at first, but your body will thank you in the long run.

Here’s a big one: limit screen time before bed. I know, it’s tempting to scroll through social media or binge-watch a show, but the blue light from screens can mess with your melatonin production. Try to turn off electronics at least an hour before bedtime and maybe opt for a good old-fashioned book instead.

Let’s not forget about diet and exercise. What you eat and do during the day affects your sleep at night. Caffeine and heavy meals right before bed? Probably not the best idea. Instead, go for a light snack if you’re hungry and try to incorporate some physical activity into your day – even a short walk can help improve sleep quality.

If you find yourself tossing and turning, don’t stress. Sometimes getting up and doing something relaxing until you feel sleepy again can help. The goal is to associate your bed with sleep and rest, not frustration.

Remember, quality sleep isn’t just a luxury; it’s a necessity for feeling your best. By making a few small changes, you can create better sleep habits that lead to more restful nights.

Quick Tips

Here are a few practical tips to help you implement these healthy sleep habits and improve your overall well-being:

  1. Create a Sleep-Inducing Environment:
  • Darkness: Use blackout curtains to keep your room dark, which helps signal to your body that it’s time to sleep.
  • Noise: Consider investing in a white noise machine if you live in a noisy area to create a calm and quiet environment.
  • Comfort: Make sure your mattress and pillows are comfortable and supportive. This might mean replacing old bedding that no longer meets your needs.
  1. Establish a Consistent Bedtime Routine:
  • Wind Down: Engage in relaxing activities like reading, meditating, or taking a warm bath at least an hour before bed to wind down.
  • Consistency: Go to bed and wake up at the same time every day, even on weekends, to help regulate your internal clock.
  1. Limit Screen Time Before Bed:
  • Blue Light: Reduce exposure to screens at least one hour before bed as the blue light can disrupt melatonin production.
  • Alternative Activities: Opt for non-screen activities like reading a book or practicing gentle stretches to prepare your body for sleep.

5 | Build a Support Network

Let’s face it, embarking on a journey to better health is a lot more fun, and successful,when you’ve got a solid support network. Think about it: having friends, family, or even a community group cheering you on can make all the difference. So, how do we build that all-important support system?

First, look around you. Who in your life shares your health goals or might want to join you on this journey? Maybe it’s a friend who also wants to start walking regularly or a family member interested in cooking healthier meals together. Having a buddy can keep you motivated and make the process feel less like a solo endeavor.

Next, don’t be shy about reaching out. Sometimes, we underestimate how willing others are to help or join us. A quick text or phone call could be all it takes to find a workout partner or someone to swap healthy recipes with. Plus, sharing goals with others often leads to accountability—knowing someone is rooting for you can be a powerful motivator.

  • If your immediate circle isn’t overflowing with potential support, that’s okay. The internet is a treasure trove of online communities and forums where people share similar aspirations. From Facebook groups to dedicated health forums, there’s a space for everyone. Joining one of these groups can provide not only tips and encouragement but also a sense of camaraderie.
  • In-person groups are also fantastic. Check out local community centers, gyms, or senior centers for clubs or classes that match your interests. Whether it’s a walking group, a yoga class, or a book club focused on health topics, being part of a group can offer regular social interaction and support.
  • Let’s not forget about professional support. Sometimes, getting advice from a nutritionist, personal trainer, or even a counselor can give you a structured and informed approach to your health goals. Professionals can tailor advice to your specific needs, making your journey smoother and more effective.

Finally, remember to cheer yourself on! Self-support is crucial. Celebrate your achievements, no matter how small. Did you take a walk every day this week? Fantastic! Reward yourself with something enjoyable – a new book, a spa day, or simply a relaxing evening.

Building a support network isn’t just about having a cheer squad; it’s about creating a web of connections that inspire and motivate you.

6 | Manage Stress and Mental Health

Let’s discuss a topic that doesn’t get enough spotlight: stress and mental health. We all face stress – whether from daily routines, unexpected events, or the inevitable changes that come with aging. The good news is that managing stress and nurturing your mental health can significantly improve your overall well-being.

First, let’s debunk a myth: managing stress isn’t about eliminating it entirely. That’s just not realistic. Instead, it’s about finding effective ways to cope and keep it in check. Think of it like this: you can’t control the waves, but you can learn to surf.

One great way to manage stress is through mindfulness and meditation. Mindfulness is simply about being present. It’s about taking a few minutes each day to breathe deeply and focus on the moment. There are plenty of apps and online resources to guide you through simple meditation exercises – no chanting required.

Exercise is another fantastic stress-buster. Physical activity releases endorphins—those chemicals that boost your mood. Whether it’s a brisk walk, a gentle yoga session, or dancing around your living room, moving your body can do wonders for your mental state.

Let’s not forget the power of journaling. Putting pen to paper (or fingers to keyboard) can help you process your thoughts and feelings. It’s like having a conversation with yourself, one that can lead to new insights and a clearer mind. Plus, it can be incredibly cathartic to get things off your chest without judgment.

Social connections are crucial too. Sometimes, just talking things out with a friend or family member can lighten the load. Don’t hesitate to reach out when you need a listening ear. If your stress levels are more than you can handle alone, seeking professional help is a strong and commendable step. Therapists and counselors can provide strategies tailored to your needs.

And hey, let’s sprinkle in some humor. Laughter truly is the best medicine. Watch a funny movie, read a hilarious book, or share a good laugh with friends. It’s an instant mood lifter and a great way to put things in perspective.

Finally, remember to be kind to yourself. Self-care isn’t selfish; it’s necessary. Whether it’s treating yourself to a spa day, indulging in a hobby you love, or just taking time to relax, make sure to carve out moments for yourself.

Managing stress and mental health is a journey, not a destination. It’s about finding what works best for you and making it a part of your routine.

7 | Regular Health Check-ups

Let’s chat about something crucial but often overlooked when considering how to get healthy again: regular health check-ups. Yes, I know, doctor’s appointments might not be your favorite activity, but they play a key role in maintaining your well-being and catching potential issues early.

Think of your body like a finely tuned car. Just as you wouldn’t skip oil changes or tire rotations, your body needs regular maintenance too. Check-ups offer a professional’s perspective on your health and ensure everything’s running smoothly.

So, what should you watch for? First, schedule annual physical exams. These provide a comprehensive health overview and can highlight any changes needing attention. Your doctor can track vital markers like blood pressure, cholesterol, and blood sugar, alerting you if anything’s amiss.

Don’t forget the importance of screenings. Mammograms, colonoscopies, bone density tests – while not fun or glamorous, are essential. Screenings can detect conditions like cancer or osteoporosis early when they’re most treatable. Think of it as giving yourself the best chance to tackle any health issues head-on.

And while we’re on the subject, let’s talk about dental and eye exams. Healthy teeth and gums are vital for overall health, and regular dental visits can prevent cavities, gum disease, and more serious conditions. Similarly, eye exams aren’t just about vision correction; they can also detect glaucoma, cataracts, and other issues that come with age.

I know keeping track of appointments can feel overwhelming. A handy tip is to set reminders in your calendar or use a health app to stay organized. Don’t hesitate to bring a list of questions to your doctor’s appointment. Writing them down beforehand ensures you cover all your concerns.

Building a good relationship with your healthcare provider is key. Communicate openly about your symptoms, lifestyle, and any changes you’ve noticed. Your doctor is there to help, and the more information they have, the better they can support you.

Remember, regular check-ups and screenings aren’t just about finding problems, they’re about affirming what you’re doing right and giving you peace of mind. Staying proactive with your health means you can continue to enjoy life to the fullest, without unnecessary worries.

Conclusion

Well, here we are at the end of our journey together to discover how to get healthy again. We’ve covered a lot of ground, haven’t we? From staying active and getting that much-needed quality sleep to building a supportive network, managing stress, and keeping up with regular health check-ups – each step is a crucial piece of the puzzle in maintaining your well-being.

Remember, this isn’t about perfection or racing to the finish line. It’s about making small, meaningful changes that add up over time. Think of it as a marathon, not a sprint. Each walk in the park, every healthy meal, each moment of laughter with friends – all these little things contribute to a healthier, happier you.

The best part? You’re not alone on this journey. Whether it’s friends and family cheering you on, a community group sharing your goals, or even just this guide giving you a nudge in the right direction, there’s a whole world of support out there.

So, what’s next? Well, now it’s time to put all this into action. Take those first steps, celebrate your progress, and don’t be afraid to ask for help when you need it. Your health is worth it, and so are you!

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7 best tips for women over 60 to learn how to get healthy again

2 thoughts on “How to Get Healthy Again After 60”

  1. Christina Daggett

    Hi Candi. Great tips on getting healthy, after 60. I especially agree with practicing moderation, for healthy eating. Tim does the cooking and I’ve had to talk to him about serving up smaller portions. That seems to work best for me to maintain a healthy weight, and exercise, of course. I have had to tweak the exercise routine, also, since my muscles were getting used to the same routine. xx sharing.

    1. Hi Christina, very good point about switching up your exercise routine! I tend to keep things the same for too long and you’re right, the benefits decrease. Thanks for sharing! xo

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