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longevity

What Should a 70-Year-Old Do Every Day?

You do not need a perfect routine. Here is a simple day at 70 in seven small parts, with a few things to skip.

Topics: Longevity Daily Movement Nutrition Sleep Friendship Independence
Contents

A good day at 70 has seven small parts. Wake up at a steady time. Eat some protein. Move your body. Use your mind. Talk to someone. Take your medicines the same way. Wind down at night.

A simple day, in 7 parts

  1. Start at a steady time. Get up around the same hour each day, and let in some daylight. Many people find morning light helps them sleep better at night. Have a glass of water, unless your doctor has told you to limit fluids.
  2. Eat a real breakfast with some protein. Eggs, yogurt, cottage cheese, or peanut butter on toast all work. Protein helps you hold on to muscle. Here is how much is enough.
  3. Move for about 20 to 30 minutes. A walk counts. So does gardening or dancing in the kitchen. You can split it up: three ten-minute walks are fine. The National Institute on Aging suggests mixing three kinds of movement over the week: walking or other steady activity, strength, and balance.
  4. Use your mind. Read, do a puzzle, learn something new, write a letter, play cards. Pick what you enjoy, so it feels like fun and not homework.
  5. Talk to someone. A call, a visit, a chat with a neighbor, or a class. Connection is one of the best things for your health.
  6. Take your medicines the same way every day. A pill box helps. Keep an up-to-date list in your wallet. Here is an easy way to keep one.
  7. Wind down at night. Dim the lights, turn off the TV or phone a little early, and keep your bedroom cool. Seven to nine hours of sleep is the goal. More sleep ideas.

Two or three times a week

Add some strength and balance work. Two days of strength is a good goal. Stand up from a chair five times. Do heel raises while holding the kitchen counter. Stand on one foot, close to a counter you can grab.

These keep you steady on your feet. Falls are a big risk as we age, and strength and balance are among the best protections. The National Institute on Aging has six simple tips to help prevent falls.

If you have a heart condition, dizziness, or joint pain, ask your doctor what is safe first.

A few things to leave out

  • Sitting for hours at a time. Stand up and walk around every hour or so.
  • Skipping meals. It is easy to do when you live alone.
  • Staying in all week. Even one outing a day makes a difference.
  • Keeping a worry to yourself. Say it out loud to someone.

One thing you can do today

Pick just one part and do it

You do not need all seven. If you walk already, call a friend while you walk. If you eat on the run, sit down with some eggs. Today, pick one and do it. Tomorrow, pick another.

What deserves a call

Tell your doctor if you notice these

  • A fall, or a near fall
  • Dizziness when you stand up
  • Weight loss you did not plan
  • New confusion, or trouble remembering things you used to know
  • Feeling sad or hopeless for more than two weeks
  • Pain that keeps you from doing what you want

Here is how to tell what can wait and what cannot.

Get help right away

Call 911 or your local emergency number for:

  • Chest pain or pressure
  • Trouble breathing
  • Sudden weakness or numbness on one side
  • Trouble speaking, or a drooping face
  • A fall with a hard hit to the head, or a fall you cannot get up from

If you are thinking about hurting yourself, call or text 988 in the U.S. to reach the 988 Suicide and Crisis Lifeline.

Questions to ask your doctor

  • How much activity is right for me?
  • Should I work on balance or strength with a physical therapist?
  • Could any of my medicines make me dizzy or sleepy?
  • Which screenings and vaccines am I due for?

Keep going

Sources worth keeping

Remember: A good day does not have to be a busy one. Some movement, some food, some company, and a decent night's sleep is a very good day.