I’ve spent a fair few years on this earth—enough to see the habits that help us stay strong and energetic well into our senior years, and the ones that slowly chip away at our health.

For me, one of the greatest joys of being in my sixties is taking my dog, Lottie, out for a stroll around the local park, often with my grandkids in tow.

I like to keep up with them (though they tend to run circles around me), and I’ve noticed that certain lifestyle choices can make all the difference in how good I feel at the end of the day.

I’ve also observed folks in my circle—former colleagues, neighbors, old classmates—who seem to be glowing with vitality even as the years march on.

While I’m no know-it-all, I’ve seen enough to spot some common habits that these sprightly over-60s just don’t do.

They aren’t superhuman or immune to occasional aches and pains, but they stay active and upbeat by deliberately steering clear of behaviors that weigh them down.

Below, I’ll share seven such habits to avoid if you want to feel your best long after sixty. Let’s dive in.

1. Putting off daily movement

Have you ever noticed how some older people never seem to stop moving?

My neighbor, for instance, is 72 and starts every morning with a brisk walk around the neighborhood. I asked him once if he ever felt too tired, and he said, “I’m only tired when I don’t move!”

It’s a simple truth that regular movement matters, whether it’s a 15-minute walk, light stretching, or dancing around the living room to your favorite oldies.

People who stay lively beyond their sixties understand that the body craves gentle, consistent activity. They don’t put it off or wait for the “perfect time.”

Instead, they integrate it into everyday life—gardening, walking to the store, or taking the stairs instead of the elevator when possible. This helps keep muscles and joints lubricated, improves circulation, and contributes to better balance.

According to a study, even moderate exercise a few times a week can significantly reduce the risk of chronic diseases and enhance overall mobility.

So rather than thinking of exercise as an afterthought—or something you’re “too old” for—try to weave it seamlessly into your routine.

2. Relying on quick fixes

I once read a line from Winston Churchill that goes something like, “Continuous effort—not strength or intelligence—is the key to unlocking our potential.” That applies to our health as well.

People who feel great in their sixties and beyond don’t rely on rapid, drastic diets or miracle cures to keep themselves in shape. Instead, they focus on small, sustainable habits that they can maintain day in and day out.

Short-term solutions—fad diets, extreme detoxes, or “magic” pills—often do more harm than good. They can lead to nutrient deficiencies, wild weight fluctuations, or stress on the heart.

Ultimately, you’re better off building reliable routines around portion control, balanced meals, and consistent (not punishing) exercise.

Sure, a quick fix might help you drop a few pounds before a big event, but in the long run, steady and sensible changes win every time.

3. Ignoring mental and emotional health

A friend of mine, now 68, spent years focusing exclusively on her physical health—jogging, eating right, keeping her weight in check—only to realize she was carrying unresolved stress.

Her blood pressure was high, and she couldn’t understand why. Then she started practicing mindfulness and saw a therapist for a while. She told me the difference was night and day.

People who stay vibrant understand that well-being is more than physical. They make space for hobbies, social connections, and moments of reflection.

And they don’t hide from seeking help when life feels overwhelming. As Brene Brown has noted, “We don’t have to do all of it alone. We were never meant to.”

This rings especially true for emotional wellness. Asking for a bit of support from friends, family, or mental health professionals can ease stress, ward off anxiety, and keep you feeling brighter in spirit.

A study even suggests that positive emotional health correlates with reduced risks of conditions like cardiovascular disease.

So when you prioritize your inner world—through journaling, talking with loved ones, or nurturing a creative outlet—it pays off in more ways than one.

4. Shrugging off sleep

If there’s one thing I used to underestimate, it’s sleep. When I was younger, burning the midnight oil felt like a badge of honor—who needed sleep when there was so much to do?

Well, years later, I’ve come to appreciate that rest is not a luxury but a cornerstone of feeling good, especially post-60.

Some folks breeze through their sixties with energy to spare because they prioritize consistent, restful sleep. They avoid the habit of dismissing bedtime as something they’ll “get around to” when everything else is done.

Good-quality sleep repairs cells, helps maintain a healthy immune system, and supports cognitive function. There’s a reason the experts at the National Sleep Foundation recommend 7–8 hours of shut-eye for older adults.

If you have trouble winding down, small tweaks like dimming the lights earlier, switching off devices an hour before bed, or sipping chamomile tea can work wonders.

Good sleep hygiene is a habit in itself—one that yields huge dividends in how you feel physically and mentally during the day.

5. Underestimating the power of strength training

You might think strength training is only for bodybuilders in a gym. But for older folks who want to stay limber and independent, building muscle—and maintaining it—is crucial.

Personally, I started dabbling in light resistance exercises a few years back after noticing how quickly I was losing upper-body strength. Nothing extreme: just a few minutes of free weights and some bodyweight moves like modified push-ups.

People who are thriving in their sixties and beyond rarely skip this aspect of fitness. They recognize that as we age, muscle mass declines more rapidly.

Regular strength work helps combat this, supports bone health, and improves stability—lowering the risk of falls. Even simple exercises with resistance bands at home can make a significant difference.

As I covered in a previous post, you don’t need to become a gym rat. The key is consistency and choosing a level that challenges you without causing strain.

Over time, those small efforts help you maintain the strength to handle life’s daily tasks with ease—from carrying groceries to enjoying active outings with the grandkids.

6. Rejecting social connections

A few years back, I read an old study from Harvard that tracked people’s lives for decades. One of its biggest findings was that maintaining positive relationships is key to health and happiness across the lifespan.

People who thrive in their sixties and beyond rarely isolate themselves or grow complacent in their friendships. They avoid the habit of retreating into solitude for extended periods, recognizing that loneliness can lead to depression, lower immunity, and even a shortened lifespan.

Some of the most fulfilled retirees I know are involved in community events, volunteer work, or hobby groups. Others make it a point to call up an old friend at least once a week.

Staying connected doesn’t mean you have to be out on the town every night. It could be as simple as joining a virtual book club or regularly inviting a neighbor over for tea. Human connection nourishes the soul in a way few other things can.

7. Skipping routine check-ups

Last but not least, one major pitfall that can derail a sense of well-being is avoiding regular check-ups.

I’ve seen folks who refused to see a doctor until something was seriously wrong, only to discover an easily treatable issue had grown worse over time. People who maintain their health post-60 tend to be proactive, not reactive.

They go for annual physicals, keep up with recommended screenings (like colonoscopies or mammograms, depending on individual needs), and stay updated on vaccinations.

They also pay attention to small bodily cues—like persistent aches, unusual fatigue, or changes in sleep pattern—and talk to a healthcare professional before it escalates.

I know doctor visits aren’t the most fun, but catching a potential problem early can save you from major health complications down the line. This approach is about prevention, not paranoia.

You don’t have to rush to the clinic at every tiny twinge, but checking in regularly helps you stay informed, reassured, and in control of your own well-being.

A quick final thought

When it comes to aging well, my philosophy is pretty straightforward: treat your body kindly and it’ll take care of you in return.

It’s not about perfection, and it’s certainly not about punishing yourself for past mistakes. Instead, it’s a gentle commitment to steer clear of habits that drag you down and embrace the ones that lift you up.

The writer and philosopher Marcus Aurelius famously wrote, “You have power over your mind—not outside events. Realize this, and you will find strength.”

I’d add that you also have power over the small, everyday choices that shape how you’ll feel next week, next month, or a decade from now.

So how about you? Which of these seven habits can you start phasing out today to make space for the better, healthier you of tomorrow?

If you ask me, there’s no time like the present to set yourself on a path toward feeling truly vibrant in your sixties and well beyond. After all, life’s too short not to make the most of each day—especially when you’ve worked so hard to get here.

And who knows? You might just find yourself strolling around the park, outpacing your own grandkids, and loving every step of it.