9 Healthy Habits for Women Over 60
Over the years, I have discovered there are certain pieces of common sense, a.k.a., healthy habits, that apply to our weight and overall health. And whether we lose or gain weight, there are also certain undeniable facts that we must acknowledge – unless we want to bury our heads in the sand, or have discovered the secret to Eternal Youth and still have the body we had when we were 18!
It’s a fact that as we age we experience two major changes: loss of hormones and slowing metabolism.
Loss of hormones involves thickening around the waist and changes in hair (e.g., beard, moustache, and the rest). Slowing metabolism includes all the above as well as feet a size larger, tiredness, a bigger bust and dry skin. The list is endless.
In other words, there are some things we cannot change because they will happen anyway, and it becomes a question of degree. However, if you happen to have any information that will keep hormones at pre-menopause levels, and keep metabolic levels at those of an 18-year-old, please share! We all need this type of information.
Sharing Healthy Habits with Each Other
There are a few tips I would like to share, which you may find of some use.
These are nine small points that I always like to remember, especially when I start at a new gym. Here I find myself surrounded by gorgeous young things, all trying to tell me what’s wrong. Why do they assume I don’t know?
Read Can You Really Get Fit After 60? The Surprising Truth About Physical Activity and Aging.
You Are Unique
If you go to a gym, or sign up for an online class, and the 21-year-old girl with the 21-year-old body tells you to do something, it doesn’t mean it’s right for you. Understand your limitations, which are there for a reason. You may not have exercised for a while so take it easy when you start. You may have arthritis which is worse some days than others.
Read Women Over 55 Should Prioritize Strength and Balance: A Guide to Staying Active and Healthy.
Weight Loss Isn’t Always Good
If you’re sacrificing your bodily health to shed kilos too fast, weight loss becomes dangerous.
Weight loss doesn’t necessarily equal fat loss. Weight is a terrible way to measure health. You need to consider the muscle to fat ratio.
Read Are You Tempted by Promises of Quick Weight Loss?
Throw the Scales Out the Window
The only thing they’re measuring correctly is how bad you feel. Use photos and measurements to track your progress and keep an eye on your stats. You will see real results and feel terrific about yourself.
Read Dos and Don’ts for Losing Weight Without Dieting After 50.
Health Is a Lifestyle
A body transformation program can be a fantastic kick-start, but the program that gets you started isn’t necessarily the one that will keep you going. Healthy habits are not limited to 30-day restriction programs.
Read Can You Want to Lose Weight and Love Yourself Just the Way You Are?
Sleep
Proper sleep is as important as the food you eat and the exercise you do. A healthy good night’s sleep can improve your health and your results in the physical realm.
Read Sleep Tight: 10 Tips to Improve Your Health Through Solid Sleep.
Stop Cutting Calories
Cut them to stupid levels and you will only slow your metabolism, lower your energy levels and increase your appetite! Cutting back on food volume is the sensible way to go.
Take Your Health Less Seriously
Having an anxiety attack over what to eat or a missed training session is doing you more harm than good.
Slow Down
Achieving your health goals will never happen quickly. There will be no instant gratification on this one and yes, you will have setbacks and plateaus but you know that even slow progress is progress.
Start Thinking in Outcomes
Having a “naughty” meal or missing a training session won’t ruin your health. Feeling like a failure for tasting the forbidden fruits of frozen yoghurt will. Guilt is bad on every level… never feel guilty, just enjoy it while you can!
FAQ – Healthy Habits for Women Over 60
How can I boost my metabolism?
- Strength training and daily movement.
- Eat protein-rich foods.
- Stay hydrated and avoid drastic calorie cuts.
What’s the best diet for women over 60?
A balanced diet with lean protein, healthy fats, fiber-rich foods, and calcium for bone health.
How much sleep do I need?
Aim for 7–9 hours per night. Avoid screens before bed, limit caffeine, and keep a consistent routine.
What helps with joint pain?
- Low-impact activities like walking and swimming.
- Gentle stretching and yoga.
- Anti-inflammatory foods like salmon and turmeric.
How can I reduce stress?
Stay social, practice mindfulness, enjoy hobbies, and spend time outdoors.
What supplements should I consider?
Common ones include calcium, vitamin D, omega-3s, and B vitamins – check with your doctor.
Want a further read? Check out 10 THINGS THAT AREN’T COMING BACK WITH AGE – AND 10 NEW ONES THAT YOU CAN DISCOVER NOW!
Let’s Have a Conversation:
What exercise regime and eating habits do you follow? Do they change with the seasons or are they a constant? Please join the conversation.
Don’t try to be thin-get “buff” instead! I’ve had some falls but my padding helps me “bounce” and keeps me from bone breaks and other injuries. I swear it’s not weight but muscle strength that is healthy. Hope this helps!
Great article, Thanks.
Once upon a time in a butcher’s shop, one gentleman in front of me bought 3 kg of bacon. The saleswoman put the bacon on the scales and it was a veeery large pile. At that time, I was overweight about 20 kg and I realized that my poor legs, knees, hips had to carry four times that pile of fat everywhere all day every day all year round.
When I buy kibble for my dog in a 15 kg bag, it is difficult for me to lift. I really wouldn’t like to carry that bag with me everywhere. Now, when I have cravings for excessive eating, visualisation of a pile of bacon or a large bag of dog kibble is helpful.
what a great moment for you – your brain was really firing on all cylinders the day you saw that! i hope you are finding a comfortable zone for yourself :-)
I have emphysema, fibromyalgia, and rheumatoid arthritis. Last year I gained 20 pounds because I was moving, a car hit me hard, and I got shingles. I was given a lot of steroids on top of the ones I already take for my chronic problems. My problem with steroids is they make me hungry. I fight it but I have not been successful. At least I’m not gaining more weight and losing a little bit.
I am 81 years old and I would love to be thin again but I don’t think it’s going to happen. So I have decided to relish my life and to relish my chubby body. I have a good sense of humor and I’m smart enough to get by. So it’s too bad I can’t get thin, but I can still have fun with family and friends.
not everybody’s body is meant to be thin. i was about 20# over, and i got a vehicle block my lane with nowhere to go (he was oncoming traffic)
i started smoking to relax my injured, tense, restrictive muscles, and i was very leery of munchies and food just tasting SO GOOD – as a result of portion control, timed intervals of eating, and fear of the munchies, i dropped that extra 20, but -as i told my Daughter- not all weight loss is good. yeah, i’m thinner, but the muscle i lost from my gym rat days was/is noticeable
i’m letting my body call it and staying low, but i’m not really all that hungry any more and i’ve crossed over into making sure i eat enough …
ectomorphs, endomorphs, mesomorphs – there are different body type descriptions because there are different body types. i’m sure that you being aware of where you are is your best guide; you seem conscientious about it :-)
What works for me in keeping my weight down is reducing my consumption of SUGAR and playing tennis weekly. But tennis may not be your thing, so just MOVE. I am not so sure that as older women we are destined to thicker middles!