Useful life hacks for staying healthy at 60 15



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When you reach 60, you might often hear comments like, “Slow down,” or “Take it easy,” or “You’re not as young as you used to be”. They have a valid point. You are more prone to injury and pain and at the same time, your strength and endurance are not the same as decades ago. Still, this doesn’t mean you should start saying no to exercise or living a healthy lifestyle.

Believe it or not, this is the time where you need to spend more time outside and watch what you eat. Keep in mind that your metabolism slows down once you get older. This means that refusing to move around and eat healthy adds a kilo or two every year. In other words, it makes you more prone to weight gain and worse, illness.

As I approach my 60s, I have implemented the following simple tips to ensure that my weight is down and I stay healthy in my senior years. I recommend that you embrace them too so you can truly enjoy this stage of your life.

  1. Know your numbers. Calculate your BMI and take note of other body measurements as well. This includes your waist circumference and body fat percentage. Keep in mind that hormonal changes play a lot on how you carry weight in your body, which is not necessarily making you gain more weight. At the same time, your body composition changes as you get older and cause a decrease in muscle mass. This explains why you may feel “fatty” at 60.
  2. Evaluate your lifestyle. Reaching the age of 60 might mean slowing down and sticking to leisurely activities – at least for you. Don’t. Simple adjustments in your lifestyle play a major role in your weight gain. It changes your energy balance too.
  3. Think of fibre. Fibre is essential in your daily diet. Aside from keeping you full longer, it also speeds up your overall digestion and keeps your blood sugar at bay. Be best friends with oats, whole wheat and whole grains. This minimises sudden cravings for sweets and unhealthy foods as well.
  4. Say hello to protein. Many people are scared of protein, particularly beef or pork. However, your body needs the right amount of protein, especially at this stage in your life. Protein keeps you fuller longer, and helps your body build and repair tissues. Just make sure to eat 1.2 to 1.4 grams of protein per kilogram of body weight and you are good to go. In this case, lean meat is your best option. If you are not a big eater go for Greek yoghurt.
  5. Boost your daily activity levels. For sure, a number of people already told you to work out to maintain your weight. Still, this does not mean you should go to the gym every day. For starters, boost your daily activity levels. Mow the lawn, clean and re-arrange your home, and carry your groceries among others. Moving around and doing simple chores help you burn more calories.
  6. Take a quality multivitamin and pure fish oil. These are absolutely vital to ensure optimum health and wellness and compensate for any dietary shortcomings.
  7. Maintain balance in your workout. Aside from boosting your daily activity levels, hitting the gym say once a week could offset any changes in your hormones and body composition. Therefore, make sure that you have these three in your workout routines:

Aerobic training – this includes cardiovascular activities such as walking, running, biking or attending dance classes. This improves your heart’s health as well.

Strength training – the ageing process means a decrease or loss of muscle mass. Doing strength-training exercises such as lifting dumbbells helps build and maintain your muscles. This keeps your metabolism healthy too. Did you know that 70 per cent of seniors have inadequate bone density and suffer from osteoporosis or osteopenia? Strength training is vital to ensure strong bones.

Flexibility training – who says you have to skip flexibility routines? Stretching exercises could help a lot in increasing the range of motion in your joints. This makes it easier for you to move around too. And if you exercise outdoors you will increase your vitamin D intake.

At the same time, put the time in. 60 minutes of exercise could help a lot in keeping your weight down. If you have active friends who love to work out and pays attention to health and nutrition, go ahead and join them. Enrol in classes, organise workouts, and exchange healthy recipes. Live your life to the fullest.

Watch the following video and learn from Helen and Solveig who are 90 and 91 years young. They share their wisdom about why they think they are fit and healthy.

You don’t have to dread the day when you reach 60. As you age, it is normal to experience certain things, including some weight gain. Be kind to yourself, accept all these changes and stay active. This will help you keep your body lean and strong as well.

Tell us your thoughts below – what did you do and what are you doing to stay healthy at 60?


Originally published here

Barbara Komorek

Barbara Komorek is the founder and owner of She is a former research scientist with a serious passion for health. She enjoys writing about nutrition, wellness and lifestyle and empowering people to take control of their fitness and health.

  1. Very good advice…there’s a saying ‘health is wealth’ and I couldn’t agree more. I try to find time to walk around the oval (3 km) as often as I can…good for everybody specially the ‘depressed’.

  2. I lost weight and I lost my belly with the diet that site here www 3bestdiets com . today I read this article and find it interesting -> WHen best friends decided to do the Weigh Less with Jess program together, the results are EPIC! I have actually had the pleasure in meeting these two lovely ladies.

  3. I have started parking my car further from the shops than I used to. And I have put dog gates at two if my doorways so that my dog is contained, I must climb over them forty times a day! And lift her,(8kg) over them.

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  4. What did I do and what am I doing to stay healthy at 60? Probably less than I do now. 60 was in 2003. Since then I’ve had a AAA and missed carking it by about 2 minutes.

    I still do my daily stretches which take about 30 minutes. In Feb I decided I needed some strength training for a fishing trip in June. So I decided to do a routine every time I made a cup of coffee which in my case is often. With 2kg dbells do 3 routines of 50 repetitions each to strengthen the wrists, forearms, pectorals, rectois abdominals, biceps, triceps and slats. Then 50 steps using a step ladder. Yes the old cardiovascular is working.

    Then when I sit and watch TV do some 30 sec isotonic and isometric exercise and solid rubber ball 30 sec compressions.

    Yes I am reasonably fit and can still stand in boat all day and fly fish for wee metre plus long fish.

    Casting practice and the weights routine continues as I prepare for the planned trips of 2016. B|

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  5. I walk the dogs every day. Not too sure about the multivitamins though – if your diet is good you shouldn’t need them. Currently have a tear in a ligament in my foot, but still walk the furkids – albeit not as far or as quickly. I really dont think this is helping the healing process.

  6. At 59 in 2014 I took up self defense on a Saturday morning, now I do Karate up to 4 hours a week, when Karate is on break I have taken up power walking now starting to run and have developed my own high intensity30 min workouts. I walked 6.5 km a fair bit uphill in 66 mins this week in one walk and broke into a run 3 times. Along with this I do all my own gardening for a quarter acre block, my daughters garden, house work etc. The older I get the more physically active I am becoming and I am no size 12 Hoping to do a half marathon in next couple of years.

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