Have you ever noticed how some folks seem even more energetic and alive in their 70s than they were in their 50s?

I’ve always found that phenomenon both comforting and inspiring.
It’s not just about “looking younger” either.

It’s about being physically and mentally strong, radiating a sense of well-being that’s impossible to fake.

The good news?

You can adopt the same daily habits that these remarkably vibrant individuals practice.

And that’s exactly what this piece is all about: the 6 tried-and-true things people do every day to maintain or even surpass the vigor they had decades earlier.

Let’s dive in.

1. They move their bodies regularly

I can’t overemphasize the importance of physical activity.

It’s one of the first things I noticed when chatting with people who were as spry in their 70s as others are in their 40s.

These folks don’t necessarily train for marathons or pump iron for hours in the gym.

What they do is stay consistent with some form of movement—whether that’s a brisk walk, gentle stretching, or light strength exercises.

This is well backed by the experts at Mayo Clinic who have noted that “Regular physical activity can improve muscle strength and boost your endurance.”

I’ve witnessed it personally too.

A former neighbor of mine, in his early 70s, simply got up every morning and took a 20-minute walk around the block.

He told me he’d started that habit after retiring, and he’d do it rain or shine.

He claimed that, in retirement, his body actually felt better than when he’d spent 40 hours a week behind a desk.

Now, I’m no know-it-all, but I’ve seen enough evidence to believe that gentle daily exercise can lead to bigger benefits than occasional hardcore workouts.

And if you’re reading this, thinking you can’t commit to an intense regimen, maybe it’s time to try something short and sweet—a daily walk, a dance routine, or a simple home workout.

2. They cultivate a resilient mindset

Physical strength matters, but mental fortitude is just as critical.

The people I know who grow stronger with age aren’t easily knocked down by life’s curveballs.

They practice positivity, but not in a cheesy, “I’m always smiling” kind of way.

It’s more about how they handle setbacks and see the glass half full, even during tough circumstances.

You’ll find something similar from the crew at Very Well Mind, who mention that positive thinking helps with stress management and can even improve your health.

I’ve talked about mindset in a previous post, and I’ll say it again: negativity can wear you down more than any physical ailment.

At one point in my life, I fell into a slump—my job was draining me, and I felt anxious about all the changes retirement might bring.

But a slight shift in perspective, focusing on what I was grateful for, turned things around.

I came out of that season feeling lighter, more capable, and definitely stronger.

I’m betting the same could happen for anyone who tries to adopt a more hopeful and resilient state of mind, no matter the challenges at hand.

3. They keep their brains engaged

Ever meet someone who’s always reading a new book, picking up a new hobby, or taking an online course?

Many older folks I’ve encountered, who say they feel more alive now than they did 20 years ago, are lifelong learners.

They don’t let their minds settle into a rut.

Instead, they treat every day as an opportunity to discover something new.

Back when my grandkids first showed me how to use certain smartphone apps, I struggled.

I couldn’t tell you how many times I nearly tossed the phone out of sheer frustration.

But I stayed curious, asked plenty of questions, and eventually got the hang of it.

If I’d given up, I’d be missing out on all sorts of digital ways to connect and learn.

No, it’s not always easy, but it’s infinitely rewarding to keep your brain active in new, challenging ways.

4. They nurture meaningful connections

We humans are social creatures.

People who remain robust into their later years often have a steady web of relationships—family, friends, volunteer groups, or online communities.

This can mean meeting a buddy for coffee once a week or calling a loved one to chat about life.

It’s not necessarily about having a massive social circle, but about genuine, supportive connections.

My own circle isn’t huge, but the few close friends I have are like family.

We check up on each other regularly, whether it’s a short phone call or a quick text.

That sense of belonging and support does wonders for mental health, which in turn boosts physical well-being.

I’ve heard plenty of heartwarming stories from readers who’ve found renewed vigor by reconnecting with old pals or reaching out to community groups.

If you’re feeling isolated, consider taking small steps to expand your social sphere.

It might be as simple as signing up for a local workshop, joining a book club, or hosting a small get-together at your place.

Trust me, that human bond can lift the spirit in ways no vitamin or pill ever could.

5. They honor good nutrition and restful sleep

When I was in my 50s, I could get away with the occasional late-night ice cream binge without feeling too lousy the next day.

But as time marches on, nourishing the body properly plays a bigger role in overall strength and energy.

The folks who age gracefully often make balanced eating a priority.

They load up on fruits, veggies, lean proteins, and whole grains.

Sure, they still indulge every now and then—life would be boring if we couldn’t enjoy our guilty pleasures—but moderation is key.

I’ve also noticed they take sleep more seriously.

Back in my office days, I’d sometimes push through on five hours of shuteye, fueled by coffee and stress.

But the older I get, the more I realize good rest is non-negotiable.

The body repairs itself during sleep, and lacking that recovery time can quickly zap your energy and immunity.

Even a 20-minute power nap can be a lifesaver some days.

If you struggle with sleep, you might want to experiment with small lifestyle tweaks: reducing caffeine intake after noon, creating a bedtime routine, or swapping screen time for a calming book.

When it comes to daily habits, making mindful food choices and prioritizing restful sleep can often mean the difference between dragging your feet and feeling a spring in your step.

6. They live with a sense of purpose

Finally, but believe me, this one’s a biggie: the folks who feel stronger in their 70s usually have a clear sense of purpose.

They know what gets them up in the morning.

Sometimes it’s a passion project like painting, gardening, or volunteering.

Other times it’s the joy of watching their grandchildren grow and thrive (I know that one firsthand).

I remember talking to an old friend who started coaching youth sports in his retirement.

He said he hadn’t felt that energized since his 30s.

By mentoring kids, he found a reason to stay healthy, active, and engaged—he wanted to be at his best for those who depended on him.

That sense of purpose can be the glue that holds all the other habits together.

It keeps you committed to learning, moving, staying positive, and connecting with others.

If you’re not sure what your purpose is, don’t worry.

Sometimes it’s just about following your curiosities or helping out in the community.

It can be something as simple as sharing stories, lending an ear to a neighbor, or exploring an old interest you set aside decades ago.

Wrapping it all up

Those are the six daily habits I’ve seen that can keep us feeling strong, no matter what our birth certificates say.

It might be tempting to tackle them all at once, but I suggest picking one or two that resonate with you the most and giving them a genuine try.

Here are a few quick ideas to get you started:

• Start small: Go for a 10-minute walk or do simple stretches before bed.
• Stay mindful of your mindset: When stress hits, pause and look for a silver lining.
• Engage your brain: Try learning a new word each day or experimenting with a new recipe.
• Reach out to someone: Make a quick phone call or send a thoughtful message to a friend.
• Plan your meals or bedtime: A bit of structure helps you stay on track.
• Seek purpose in little things: Focus on the tasks or relationships that give you the most joy.

If you give these habits an honest shot, you might be pleasantly surprised at how your well-being shifts.