7 Things Every Woman in Her 60s Should Do for a Healthier, Happier Life
Science-backed routines to enhance energy, bone strength, and lifelong joy.
Your 60s can be some of the most fulfilling years of your life. The habits and routines you’ve cultivated over the past decades now play a crucial role in your well-being, mobility, and happiness. However, this is also a time to remain vigilant about your health, making smart adjustments to counteract age-related changes and to unlock new opportunities for joy and personal growth.
Here, we dive into the seven most important strategies every woman in her 60s should implement to thrive—backed by research, practical tips, and medical insights.
Common Physical and Emotional Changes in Your 60s
- Decline in maximal oxygen intake: On average, aerobic capacity is about one-third lower than it was at 25, which affects endurance and energy.
- Lower vitamin B12: Reduced stomach acid can lead to lower B12 levels, impacting energy and cognitive clarity.
- Digestive health: About half of people over 60 experience diverticulosis, increasing the risk for constipation.
- Bladder changes: Nearly 12% of women ages 60–64 experience daily urinary incontinence.
- Joint health: Risk for arthritis in hips and other joints rises.
- Creativity and fulfillment: Enhanced tolerance for ambiguity and willingness to express yourself often reaches its peak.
The following seven habits help address these changes, promoting a vibrant, independent, and meaningful life well into your later years.
1. Walk More, Feel Better
Walking is one of the simplest, most effective forms of exercise—especially as you age. A study found that women in their 70s who walked about three hours a week for a year increased their oxygen uptake by 15%, boosting overall stamina and resilience.
- Reduces risk of breast, colon, and lung cancers.
- Strengthens bones and improves joint function.
- Sharpens memory: Walking stimulates circulation, supporting brain health.
- Lowers cardiovascular risks: Supports blood pressure and heart health.
- Controls blood sugar: Reduces the risk or impact of type 2 diabetes.
Tip: Aim for at least 30 minutes of brisk walking most days. Change your routes, add gentle intervals, or invite a friend to keep it motivating and enjoyable.
2. Prioritize Bone Health
Estrogen decline after menopause increases the risk of osteoporosis. Bone loss can lead to fractures and a loss of mobility.
- Calcium and vitamin D: Ensure adequate intake through diet and supplements as recommended by your healthcare provider.
- Weight-bearing exercises: Activities like walking, light jogging, dancing, or resistance typing training stimulate bone remodeling and strength.
- Bone density scans: Women over 64 should have at least one bone mineral density test.
Tip: Try low-impact weight training or yoga to improve bone health and balance, reducing fall risk.
3. Keep Your Brain Engaged
Mental agility is just as important as physical fitness. With age, women often find a new sense of creativity and courage for self-expression. This openness is linked to brain protection and emotional well-being.
- Learn something new: Take a class, pursue a hobby, or volunteer for an enriching challenge.
- Socialize: Strong social connections help delay cognitive decline and reduce depression.
- Stay curious: Read, explore technology, or travel to stimulate different parts of the brain.
Research insight: Social engagement and continued learning are tied to slower progression of diseases like Alzheimer’s.
4. Eat for Gut and Whole-Body Health
Digestive changes accelerate in your 60s. Maintaining gut health supports immunity, energy, and mental clarity.
- Increase fiber: Whole grains, fruits, and vegetables help combat constipation and promote regularity.
- Stay hydrated: Drinking water regularly keeps digestion on track and supports overall cellular health.
- Monitor vitamin B12: Ask your doctor about periodic testing and supplementation, particularly if you experience fatigue or cognitive changes.
What others are reading
Tip: Add probiotic-rich foods like yogurt or kefir, and limit highly processed foods.
Bonus: Healthy eating also supports better skin, bone, and heart health.
5. Take Care of Your Joints
Arthritis and general joint wear-and-tear can limit mobility and independence. Proactive care preserves comfort and function:
- Keep moving: Gentle exercise lubricates joints and strengthens surrounding muscles.
- Maintain a healthy weight: Reduces unnecessary strain on hips and knees.
- Stretch daily: Simple flexibility routines ease stiffness and maintain range of motion.
- Consider supplements: Consult a healthcare provider about glucosamine or anti-inflammatory options if you have chronic pain.
Tip: Swimming and cycling are excellent low-impact exercise choices for joint care.
6. Let the Spirit Move You
Emotional and spiritual fulfillment reach new heights in your 60s. Many women report a heightened sense of meaning, improved emotional intelligence, and more courage to live authentically. These qualities fuel both brain and body health.
- Engage in spiritual practices: Meditation, prayer, mindfulness, or gratitude journaling support stress resilience and happiness.
- Connect with a community: Participation in religious, volunteer, or hobby-based groups boosts emotional well-being.
- Reflect on your life’s purpose: Reassessing what brings you joy and fulfillment helps you focus on what matters most.
Research insight: Active spiritual or religious engagement is associated with slower cognitive decline.
7. Get Essential Check-Ups
Staying current with preventive screenings is key to early detection and effective management of age-related conditions. Recommended medical check-ups include:
| Screening/Test | Frequency | Purpose |
|---|---|---|
| Eye Exam | Every 1-2 years | Detect glaucoma, cataracts, vision changes |
| Blood Pressure | Every 2 years | Monitor for hypertension |
| Pap Test & Pelvic Exam | Every 1-3 years | Screen for cervical and ovarian cancer |
| Thyroid Test | Every 5 years | Check thyroid function |
| Mole/Skin Check | Every year | Screen for skin cancer |
| Mammogram | Every 1-2 years | Detect breast cancer |
| Blood Glucose Test | Every 3 years, starting at age 45 | Detect diabetes or prediabetes |
| Fecal Occult Blood Test | Yearly | Screen for colorectal cancer |
| Colonoscopy | Every 10 years | Detect colon cancer and polyps |
| Sigmoidoscopy | Every 5 years from age 50 (can skip on colonoscopy years) | Detect colon and rectal abnormalities |
| Hearing Check | Every 3 years | Monitor for hearing loss |
| Bone Mineral Density | At least once after age 64 | Screen for osteoporosis |
Tip: Keep a personal health journal to track your appointments, tests, and results. Bring your list of questions to every doctor visit and don’t hesitate to ask for clarifications.
Extra Tips for Embracing Your 60s
- Nourish your relationships: Make time for friends, family, and community.
- Cherish creativity: Write, paint, garden, or pursue other creative outlets—these fuel joy and a sense of accomplishment.
- Listen to your body: Make adjustments as needed for sleep, exercise, and self-care.
- Celebrate milestones: Regularly reflect on your achievements and growth.
- Stay positive: A mindset of growth and gratitude creates a foundation for lasting happiness.
Frequently Asked Questions (FAQs)
Q: How much exercise do I really need in my 60s?
A: Most experts recommend at least 150 minutes of moderate aerobic activity (such as brisk walking) per week plus strength training activities twice a week. Always tailor your activity level to your abilities and consult your doctor if you have any medical concerns.
Q: What should I do if I experience memory lapses?
A: Occasional forgetfulness is common as we age, but persistent or worsening memory problems should be discussed with your doctor, as they can signal underlying conditions such as vitamin deficiencies or early signs of cognitive decline.
Q: Are there special nutritional concerns for women after menopause?
A: Yes—focus on adequate calcium, vitamin D, and vitamin B12. After menopause, you may need less iron, so consult your healthcare provider for individualized guidance.
Q: When should I start colon cancer screenings?
A: Regular screenings are recommended starting at age 50, but your risk factors and health history may warrant earlier or more frequent testing. Follow your doctor’s recommendations for colonoscopy, sigmoidoscopy, and stool-based tests.
Q: How can I improve my mood and outlook in my 60s?
A: Staying engaged—socially, physically, and spiritually—makes a big difference. Pursue new interests, volunteer, and maintain close connections with loved ones. Mindfulness, gratitude practices, and counseling can all support emotional wellness.
Summary Table: 7 Essential Steps for Women in Their 60s
| Step | Why It Matters |
|---|---|
| Walk more, feel better | Boosts energy, reduces disease risk, strengthens heart and bones |
| Prioritize bone health | Prevents osteoporosis and fractures |
| Keep your brain engaged | Delays cognitive decline, sparks creativity |
| Eat for gut/whole-body health | Improves digestion, immunity, and vitality |
| Take care of joints | Maintains mobility and independence |
| Let spirit move you | Enhances emotional and brain health |
| Get essential checkups | Allows for early detection of issues and greater peace of mind |
Entering your 60s is not just about “getting older”—it’s about embracing new adventures, staying sharp, and becoming the healthiest, most fulfilled version of yourself. By following these seven essential steps, you can write an inspiring next chapter and enjoy decades of vitality, connection, and joy.
References
- https://www.prevention.com/life/g20496336/7-things-every-woman-in-her-60s-should-do/
- https://www.prevention.com/health/a20516160/your-healthiest-you-40-50-60-and-70/
- https://womenshealth.gov/healthy-living-age/your-60s
- https://www.health-improve.org/health-in-women-over-60/
- https://www.cedars-sinai.org/blog/health-guide-for-women-in-their-50s-and-60s.html
- https://www.wellmedhealthcare.com/7-health-issues-women-over-65-years-old-should-not-ignore/
- https://www.youtube.com/watch?v=JGNaYOcmZqo
- https://www.wesleylife.org/blog/well-being-at-60-7-tips-to-age-gracefully
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- https://www.youtube.com/watch?v=cZ7chDLdVRY
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- https://www.healthline.com/health/womens-health
- https://intermountainhealthcare.org/blogs/10-things-to-do-in-your-60s-to-be-active-at-80
- https://womenshealth.gov/sites/default/files/documents/hlba_60s.pdf
- https://www.vinmec.com/eng/article/guidelines-for-preventive-care-for-women-aged-60-en
- https://medlineplus.gov/ency/article/007463.htm
- https://pregnancyarchive.com/blog/understanding-the-challenges-and-priorities-of-womens-health-issues-after-60
- https://www.healthinaging.org/tools-and-tips/tip-sheet-good-health-later-life-older-women
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