Co-Written by Connie Colleen Wyatt, Occupational Therapist, and Holly Berard
If you’ve scrolled past headlines promising miracle injections or anti-aging shortcuts, you’re not alone. While medications like Ozempic have a place in healthcare, healthy aging is never built on a single tool. It’s built on daily habits. As an occupational therapist focused on aging in place, I care less about trends—and more about what keeps you strong, steady, sharp, and socially connected at 70, 80, and yes, even 90.
So here are 23 evidence-based habits (because 23 is my favorite number!) that support what I call bulletproof aging: getting outside, nutrition, movement, strength, connection, sleep, and cognition.
1. Walk daily
Regular walking improves cardiovascular health, mobility, and longevity.
2. Lift something heavy (safely)
Resistance training preserves muscle mass and bone density, both critical for fall prevention and independence.
3. Prioritize protein
Older adults often under-eat protein, which accelerates muscle loss. Aim for adequate intake spread throughout the day.
4. Get morning sunlight
Natural light regulates circadian rhythm, improves sleep, and boosts mood.
5. Sleep 7–8 hours
Chronic sleep deprivation increases risk for metabolic dysfunction and cognitive decline.
6. Practice balance exercises
Falls are a leading cause of injury in adults over 65. Balance training reduces fall risk.
7. Spend time outside
Nature exposure lowers stress and supports mental health.
8. Maintain social connections
Loneliness is associated with a higher risk of dementia and early mortality.
9. Sit less
Prolonged sitting increases cardiometabolic risk—even if you exercise.
10. Hydrate before coffee
Dehydration worsens fatigue and cognition (and yes, your bladder will thank you).
11. Strength train 2–3x/week
Muscle is metabolic currency as we age.
12. Protect your sleep routine
Consistent bed and wake times support brain health.
13. Train your brain
Learning new skills strengthens cognitive reserve.
14. Eat mostly whole foods
Fiber-rich, minimally processed foods reduce inflammation.
15. Challenge your grip strength
Grip strength correlates with overall health and longevity.
16. Schedule preventive check-ups
Proactive care beats reactive care.
17. Practice mobility work
Joint stiffness limits independence more than we realize.
18. Keep a purpose
Having meaning improves mental resilience.
19. Laugh often
Stress hormones decline when we laugh. Yes, bad dad jokes count.
20. Lift heavy groceries (or dumbbells)
Functional strength matters more than gym selfies.
21. Get 7,000–10,000 steps (as appropriate)
Activity levels correlate with lower mortality risk.
22. Limit ultra-processed foods
Highly processed diets increase inflammation and cardiometabolic disease.
23. Don’t skip movement two days in a row
Consistency beats intensity—especially after 60.
What the Evidence Says
Research consistently shows that physical activity—including strength training—reduces risk of chronic disease, cognitive decline, and falls in older adults (U.S. Department of Health and Human Services, 2018 Physical Activity Guidelines for Americans). Resistance training in particular has been shown to improve functional independence and reduce fall risk in aging populations.
In other words: muscle is medicine.
Where Occupational Therapy Fits In
If you’re in your 40s–60s supporting aging parents, or you’re 60+ yourself, occupational therapy can help translate these habits into real life. That might look like:
- Assessing fall risks in the home
- Teaching safe strength routines
- Modifying daily tasks to conserve energy
- Building sustainable habits for sleep, cognition, and movement
- Creating routines that support independence
We don’t just look at exercises—we look at how you live.
And while I’ll never push trends, community matters. Groups like Strength in Aging Squad remind us that accountability and connection are powerful longevity tools—especially when aging can otherwise feel isolating.
The Big Picture
Aging in place isn’t about chasing youth—it’s about preserving capacity. Strong legs to climb stairs. Clear thinking to manage medications. Balance to step off a curb confidently. Energy to play with grandchildren (or finally travel without a sore back).
No injection replaces daily movement.
No supplement replaces sleep.
No gadget replaces connection.
But 23 small habits practiced consistently? That’s how we build a body—and life—that ages well.
C²
connie@pnwhomeforlife.com
360-770-1752
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