4 Ways To Stay Physically Healthy In Your 60s & Beyond

Aging is a beautiful thing, despite the unrealistic pressures of society that claim women are not allowed to age. The thing is, just as the seasons change, so does the way we have to take care of our bodies as we age. Dr. Scott Noorda, a longevity physician, spoke exclusively in an interview with Women about how women in their 60s can keep feeling their best.

Dr. Noorda said that for women in their 60s, it becomes really important to "thrive in this new era of retirement freedom," as that formerly busy lifestyle can begin to catch up with you. He added that this can cause sudden minor health issues to feel more serious. "Most chronic diseases are based on lifestyle habits and are 10-20 years in the making. The symptoms may just be starting to show up for diseases like osteoporosis, cardiovascular disease, and even Alzheimer's," Dr. Noorda said. He assured us that it is not too late to reverse these chronic diseases and stay healthy. Here are a few expert tips on how you can be the best and healthiest version of yourself in your 60s — and beyond.

If only we had a penny every time someone told us, "an apple a day keeps the doctor away," we would be able to buy a lifetime supply of fruits and vegetables. But they are right, fruits, and especially vegetables, are key to keeping our bodies healthy and happy.

Dr. Noorda continued his recommendations for aging gracefully with some diet tips. "Women in their 60s should pay particular attention to foods that promote bone health, reduce inflammation, and support cognitive function." He added that calcium and vitamin D, which are important for maintaining bone density, are commonly found in leafy greens, along with magnesium, which can be found in spinach. 

Fruits like oranges, raspberries, and bananas are a good source of potassium, which helps with maintaining healthy blood pressure. In addition, these fruits contain vitamin C, which helps with providing a healthy immune system. Many fruits and vegetables are also full of antioxidants that can help promote good health.

You don't have to wear one of Lady Gaga's over-the-top meat outfits to benefit from eating it! For those of us who eat meat, whether it's fish, poultry, or beef, it can have some amazing benefits, especially as we age. Dr. Noorda explained that eating enough protein is "essential for maintaining muscle mass." Another nutrient Dr. Noorda recommended looking out for included omega-3 fatty acids, as they can help reduce inflammation, as well as support heart and brain health. Omega-3 fatty acids can be found most abundantly in fatty fish like salmon and mackerel.

Another benefit of including meat in your diet is iodine, which can help with producing thyroid hormones. Meat is also high in iron needed to carry oxygen through the body, zinc for a strong immune system and healthy skin, and vitamins like B12 to maintain a healthy nervous system. By eating a bit more meat, or including other protein-heavy sources of food, you can ensure your body gets the right balance of nutrients as you age.

No matter your age, transforming your relationship with exercise is one of the best gifts you can give yourself. However, as we age, it becomes even more crucial. Dr. Noorda continued his exclusive health tips with some exercise advice. "In your 60s, the focus should be on building strength, maintaining flexibility, and improving balance." When it comes to keeping your joints healthy, Dr. Noorda recommends strength training using bodyweight exercises or light weights, as well as low-impact cardio workouts like walking, swimming, or cycling for 150 minutes a week. He added that these exercises can also help with heart health, maintaining muscle mass, and supporting joint health respectively.

It's important to focus on more than one type of exercise activity, especially ones that cover endurance, strength, balance, and flexibility as they all have their own benefits. Dr. Noorda added that some of these benefits go beyond the physical, including boosts in mood, enhancing sleep, and supporting brain health.

It is good to listen to your body when exercising to avoid injury. Try starting with a light activity like walking, drink plenty of fluids, and stay aware of your surroundings, especially if you are exercising outdoors. It's also important to dress in layers and use safety equipment like helmets to help prevent injuries.

Stress is one of those unfortunate aspects of existence that we wish we could just get rid of altogether, but it really is out of our control. Looking at the glass half full, the one thing that is in our control is how we decide to deal with stress. Managing stress is just as important as the dozens of other things we need to do to stay healthy. 

"For women in their 60s, stress management should focus on calming the nervous system and maintaining resilience," Dr. Noorda told Women. "The body's stress response becomes less robust with age, so it's vital to keep cortisol (the stress hormone) balanced to avoid its negative effects on bone density, cognitive function, and immune health."

Too much stress can increase inflammation, which can in turn worsen health problems. These include atherosclerosis, or hardening of the arteries, type 2 diabetes, arthritis, dementia, and cancer. Dr. Noorda suggested ways for women to deal with stress in their 60s, including mindfulness and meditation, social connection, nature therapy like gardening, walking or hiking, gentle movement like going to yoga or tai chi, and having a healthy sleep routine. Together, a healthy diet, active lifestyle, and a little stress relief can go a long way in keeping you happy and healthy well into your 60s.