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.
I cut down to smaller portions of food back in the late summer and have lost 14lbs in 3 months. I manage anxiety with meditation and stretching exercise and I am currently taking a curse of mindfulness with CBT which is helping me in the way I approach stress.
Nice article, thank you – keep moving… walk, walk, walk! I also country line dance which is fun, involves learning and meeting new people! I am a firm believer of intermittent fasting! It works for me and I feel so much better and healthier. Find what works for you and just do it!
I usually make soup and stew in the winter months, Now I make alot of chicken meals, cold salads,light weight meals.my family enjoys them also