Living a long and healthy life isn’t just about genetics or sheer luck. It’s also about the choices we make along the way.

I’ve always been fascinated by those spry individuals in their 70s who seem to have tapped into the secret fountain of youth.

They’re living proof that age is just a number and that ‘feeling old’ isn’t inevitable.

What’s their secret? How do they maintain that youthful spark, both physically and mentally?

Well, I’ve done some digging and discovered seven common habits among these age-defying individuals.

These are practical, everyday tips that anyone can incorporate into their own lives. And guess what? They’re not as complicated as you might think.

In this article, I’ll share these longevity secrets with you. Not just to help you live longer, but to ensure you thrive every step of the way.

After all, everyone deserves to feel in their prime, regardless of the number on their birthday cake.

1) They stay active

Physical activity is a fundamental pillar of healthy aging.

Individuals in their 70s who feel like they’re still in their prime don’t let their age dictate their level of activity.

Many of them have a regular exercise routine, be it walking, yoga, swimming or even dancing!

The key here isn’t the type of activity, but its regularity.

According to the World Health Organization, older adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.

And here’s a fun fact – you don’t have to do it all in one go.

Breaking up your physical activity into smaller chunks throughout the day can be just as beneficial.

If you want to age gracefully and maintain your youthful vigor, remember to keep moving. 

2) They nourish their bodies well

I can’t stress enough the importance of a balanced diet when it comes to aging gracefully.

People in their 70s who still feel like they’re in their prime understand this well.

They make a conscious effort to eat wholesome, nutritious foods that fuel their bodies and keep them running efficiently.

Take my grandmother for example. She’s 76 years old, but she has the energy and vitality of someone half her age.

And I truly believe her diet plays a significant role in this.

Every morning, she starts her day with a bowl of oatmeal topped with fresh fruits and nuts.

She prefers home-cooked meals over take-outs and makes sure to include plenty of vegetables in her dishes.

She also swears by her daily cup of green tea, which is rich in antioxidants.

Her dietary choices have not only kept her physically fit but mentally sharp as well. It’s a clear testament to the saying, “You are what you eat.”

If you want to feel like you’re in your prime at any age, pay attention to what you’re putting on your plate.

3) They practice mindfulness

In our fast-paced world, it’s easy to get caught up in the whirlwind of life and lose sight of the present moment.

But those in their 70s who still feel like they’re in their prime have mastered the art of mindfulness.

Mindfulness is a powerful tool that can enhance our overall well-being, reduce stress levels, and improve cognitive function.

It’s about being fully engaged with what we are doing at any given moment, without getting lost in our thoughts or letting our minds wander.

In my book, “The Art of Mindfulness: A Practical Guide to Living in the Moment“, I delve deeper into this concept and provide practical techniques to incorporate mindfulness into your daily life.

Practicing mindfulness doesn’t have to be complicated or time-consuming.

It can be as simple as taking a few minutes each day to focus on your breath, savor your meal, or simply enjoy a sunset.

Those who have embraced mindfulness often report feeling more at peace with themselves and their surroundings.

They’re more resilient in the face of life’s ups and downs and are better equipped to handle stress – all factors that contribute to a longer, healthier life.

If you want to feel like you’re in your prime at any age, consider adopting a mindfulness practice. 

4) They cultivate strong relationships

There’s no denying the power of strong, supportive relationships when it comes to our well-being.

People in their 70s who still feel like they’re in their prime understand this well.

They prioritize their relationships and make an effort to nurture them.

When I lost my father a few years ago, I found solace in the community of friends and family who rallied around me.

Their support was invaluable and played a crucial role in my healing process.

Strong relationships offer more than just emotional support.

They can also boost our mental health, increase feelings of happiness, and even contribute to our physical health.

Research has shown that social connections can lower anxiety and depression, improve our immune system, and lead to higher self-esteem.

Loneliness and isolation can have serious detrimental effects on our health, comparable to those of smoking and obesity.

If you want to lead a long, fulfilling life and feel like you’re in your prime at any age, make sure to cultivate strong relationships.

5) They embrace aging

This might sound counter-intuitive, but one of the longevity secrets of people in their 70s who still feel like they’re in their prime is that they embrace aging.

Unlike societal norms that often equate aging with decline and loss, these individuals view it as a natural part of life, not something to be feared or fought against.

They accept the changes that come with age, both physical and mental, and adapt to them instead of resisting.

They appreciate the wisdom, experience, and perspective that each passing year brings.

It’s all about mindset.

Studies have shown that individuals with a positive attitude towards aging tend to live longer and healthier lives compared to those who view aging negatively.

If you want to feel like you’re in your prime at any age, change your perspective on aging.

See it as an opportunity for growth and self-discovery, not a ticking clock.

6) They never stop learning

People in their 70s who still feel like they’re in their prime have a shared trait: they never stop learning.

Lifelong learning keeps their minds sharp, increases their knowledge base, and provides a sense of purpose and satisfaction.

Whether it’s picking up a new hobby, learning a new language, or simply reading a book on an unfamiliar topic, they constantly seek opportunities to stimulate their minds and expand their horizons.

Engaging in continuous learning not only contributes to mental agility but also fosters social interaction.

Joining a book club or enrolling in a community class provides opportunities to meet new people and create meaningful connections.

Adults who engage in lifelong learning are likely to experience delayed onset of dementia and cognitive decline.

If you want to feel like you’re in your prime at any age, make learning a lifelong pursuit.

7) They prioritize sleep

A good night’s sleep isn’t just a luxury; it’s a necessity for optimal health and well-being.

Individuals in their 70s who still feel like they’re in their prime understand this and prioritize quality sleep.

Adequate sleep helps repair and rejuvenate our bodies, boosts our immune system, and enhances our cognitive functions.

Lack of sleep, on the other hand, can lead to a host of health problems including heart disease, diabetes, and even Alzheimer’s.

If you want to feel like you’re in your prime at any age, don’t compromise on your sleep.

Ensure you get the recommended 7 to 9 hours of quality sleep each night.

Final reflection: It’s a lifestyle

At the end of the day, living a long, fulfilling life isn’t about finding a magic potion or discovering the elusive fountain of youth.

It’s about embracing a lifestyle that promotes physical health, mental well-being, and emotional fulfillment.

These seven longevity secrets shared by individuals in their 70s who still feel like they’re in their prime aren’t revolutionary.

Yet, they hold the key to aging gracefully and maintaining our youthful vigor.

They remind us that age is just a number, and ‘feeling old’ is not inevitable.

Interestingly, it all ties back to mindfulness – being fully present and engaged in each moment, whether you’re exercising, eating a meal, fostering relationships, or simply enjoying a sunset.

In my book “The Art of Mindfulness: A Practical Guide to Living in the Moment“, I delve deeper into how we can incorporate mindfulness into our daily lives for overall well-being and longevity.

As we journey through life, let’s remember to not just live longer but to live better.

To embrace aging as an opportunity for growth and self-discovery.

To stay active, nourish our bodies, cultivate strong relationships, never stop learning, and prioritize sleep.

And above all, to be mindful of each precious moment we are blessed with.

Because ultimately, that’s what feeling like you’re in your prime at any age is really about.