Growing older can be a beautiful journey, but let’s face it: maintaining a zest for life after hitting your seventies does take some conscious effort. 

In my experience, a few simple daily habits can make a world of difference. That doesn’t mean embarking on grueling workout routines or following complicated diets.

Quite the contrary—it’s about weaving small, meaningful practices into your everyday routine.

The experts back this up, too. According to the National Institute on Aging, staying active—physically, mentally, and socially—is one of the key steps toward a healthier, longer life. 

The best part? Most of these habits are a joy once you get the hang of them.

Let’s get into seven ways you can nurture both mind and spirit well past seventy without feeling like you’re running a marathon.

1. Stay physically active

I’ve got a close friend who’s 78 and still joins me for morning walks three times a week. He swears that his daily strolls are “better than any pill.” 

And I agree. Walking is gentle on the joints, good for the heart, and keeps your muscles engaged, all while giving you a nice mental boost.

Don’t worry if you’re not up for walking. Maybe slow dancing in your living room or doing gentle yoga suits you better. 

The main point is to move in a way you enjoy. Research shows that regular movement in older age helps prevent a variety of health issues and keep us feeling vibrant. 

It doesn’t have to be fancy or long—just consistent. Even a brisk 10-minute walk around the block can reduce stiffness and elevate your mood.

2. Keep learning something new

Ever heard the phrase, “Use it or lose it”? That applies to the brain, too. 

Picking up new skills, whether it’s learning how to play an instrument or tackling a new language, has been linked to sharper cognitive function well into older age. 

According to a study published in Psychological Science, seniors who learned a demanding skill—like photography or quilting—showed significant improvements in memory compared to those who stuck to more routine activities.

About a year ago, I decided to try my hand at watercolor painting. It’s a bit messy, and I’m not exactly a Monet, but it’s been a wonderful challenge. 

Plus, that sense of accomplishment you get when you nail a new technique or learn the right mix of colors is incredibly invigorating. 

If you’re not sure where to start, sign up for a community class or explore online tutorials. Your brain will thank you.

3. Nurture social connections

I’ve mentioned this in a previous post, but it’s worth repeating: social ties can dramatically impact our mental and emotional health—particularly as we age. 

Spending time with family and friends helps ward off feelings of isolation. Even short phone calls or online chats can brighten your day and keep your mind active.

I love meeting up with old colleagues for coffee, or scheduling a weekly video call with friends who’ve moved away. 

As the Harvard Study of Adult Development famously found, strong relationships are one of the biggest predictors of health and happiness in later years. 

Whether you join a book club or host a casual get-together, make socializing a regular fixture in your schedule.

4. Practice mindful eating

We often hear about complex diets or miracle supplements, but at its core, healthy eating doesn’t have to be complicated. 

The idea is to savor what you eat and focus on foods that fuel your body. Think fresh fruits, vegetables, lean proteins, and whole grains. 

By tuning into your hunger and fullness cues—and really enjoying each bite—you can transform mealtime from a mere necessity into a nourishing ritual.

I like to kickstart my mornings with a bowl of oats, sprinkled with berries and a drizzle of honey. It’s simple, tasty, and keeps me going for hours. 

And whenever possible, I try to eat with family or friends. There’s something about enjoying a balanced meal in good company that lifts the spirit and helps keep portion sizes in check.

5. Engage in creative expression

My granddaughter taught me a few knitting basics not too long ago, and I’ve been hooked ever since. Whether it’s knitting, writing in a journal, playing music, or crafting, creative outlets let you channel your inner thoughts into something tangible. 

It’s cathartic, and it keeps the brain nimble by challenging you to think and adapt.

As the late Maya Angelou once wrote: “You can’t use up creativity. The more you use, the more you have.” 

I find that to be absolutely true. A dash of creativity each day—no matter how small—can rekindle a youthful spark in your spirit. 

So pick up that paintbrush, crochet needle, or camera lens and see where your imagination leads.

6. Prioritize good sleep

I used to think that older adults needed less sleep, but most experts say we still benefit from about seven to eight hours each night. 

According to the National Sleep Foundation, getting consistent, high-quality rest is crucial for memory, mood, and overall health.

I know it can be tricky to sleep well if you’re dealing with aches and pains or if you find yourself waking up in the wee hours. 

Still, there are steps you can take: limit afternoon caffeine, keep your bedroom cool and dark, and aim for a wind-down routine. Some folks like a warm bath or listening to soft music before bed. 

Trust me, once you establish a relaxing pre-sleep ritual, you’ll notice a difference in how refreshed you feel in the morning.

7. Maintain a sense of purpose

Last but certainly not least is the habit of finding a reason to get out of bed with a smile on your face. 

For some, it might be volunteering at the local library or mentoring younger folks in the neighborhood. 

For others, it could be a gardening project or supporting a community cause. The specifics don’t matter as much as the feeling that your life still has a meaningful direction.

I’m no know-it-all, but I believe that having a purpose—no matter how big or small—keeps you connected to the world around you and promotes well-being. 

It gives you the motivation to stay active, keep learning, and maintain those social ties. Even on days when energy is low, the thought of doing something that matters to you can be enough to power through.

Putting it all together

Adopting these daily habits might sound like a lot at first, but I’ve found that gradually weaving them into your routine makes them feel like second nature. 

More importantly, don’t forget to give yourself grace. If you miss a day of exercise or indulge in a big slice of chocolate cake, it’s not the end of the world. We all slip up sometimes. Just get back on track the next day. 

Life after seventy can be incredibly rich if you stay curious, find joy in the little things, and do what you can to look after both your mind and your heart.

So, what’s next for you? Which of these habits could you start this very day? Your seventies and beyond might just become your most rewarding years yet—filled with discovery, laughter, and a spirit that feels as young as ever.