If your goal is to stay energetic after 70, say hello to these 7 daily habits today

I’m not 60, hell, I’m not even 40 yet. But as I get on in the years, I increasingly find myself thinking about aging.

Not in a morbid way, but more like… what kind of old person do I want to be?

You know those people you meet who are in their 70s and 80s but seem to have more energy than most 30-year-olds? They’re sharp, active, and genuinely enjoying life while others their age are struggling with basic daily tasks.

The difference isn’t luck or good genes (though those help). It’s often the small, seemingly insignificant choices they made decades earlier that compounded over time.

But here’s the thing: if you want to be that energetic 70-year-old, you can’t start preparing when you’re 69. The habits that keep you vibrant in your later years need to become second nature now.

With this in mind, we’re diving into seven such daily habits.

1. Move your body every single day

As noted by Linda P. Fried, dean of Columbia University’s Mailman School of Public Health, “Exercise is the closest thing we’ve found to a magic pill for combating the effects of aging.” 

This isn’t about becoming a gym rat or running marathons (though props if you do).

It’s about making movement a non-negotiable part of your day, even if it’s just a 20-minute walk around the block.

I’ve noticed this in my own life. On days when I skip my morning run, I feel sluggish and foggy. But when I move consistently, everything else feels easier.

The key is finding something you actually enjoy. Hate the treadmill? Try dancing, swimming, or hiking. The best exercise is the one you’ll actually do tomorrow, and the day after that.

Your 70-year-old self will thank you for every step you take today.

2. Prioritize quality sleep like your life depends on it

I used to wear sleep deprivation like a badge of honor. Late nights grinding, early mornings hustling—I thought that’s what success looked like.

Turns out, I was just setting myself up for burnout and potentially cutting years off my life.

As Matthew Walker, a professor of neuroscience and psychology at UC Berkeley, puts it: “Sleep is the single most effective thing we can do to reset our brain and body health each day.”

Sleep isn’t just downtime—it’s when your body repairs itself, consolidates memories, and clears toxins from your brain. Skimp on it consistently, and you’re basically fast-tracking the aging process.

Now I treat my sleep schedule with the same respect I’d give an important meeting. Seven to eight hours, consistent bedtime, and a proper wind-down routine.

It’s not glamorous, but neither is being exhausted at 75 because you spent decades treating sleep like an inconvenience.

3. Eat like you live in the Mediterranean

I’m not talking about going on some restrictive diet that you’ll hate in two weeks.

This is about adopting a way of eating that’s been proven to keep people healthier for longer—the Mediterranean approach.

Think olive oil instead of butter, fish twice a week, plenty of vegetables, nuts, and yes—even a glass of red wine with dinner if that’s your thing.

What I love about this approach is that it’s not about deprivation. It’s about choosing foods that actually taste good and happen to be incredible for your long-term health.

I started incorporating more of these foods into my routine a few years back, and honestly, I just feel better. More sustained energy, clearer thinking, and I’m not constantly battling food cravings.

4. Get outside and touch some grass

I know, I know—”touch grass” sounds like something your friends tell you when you’ve been doom-scrolling too long.

But there’s actual science behind it. Research shows that “Spending at least 120 minutes a week in nature is associated with good health and wellbeing.”  That’s less than 20 minutes a day—totally doable.

I’ve talked about this before but there’s something almost magical about stepping outside and disconnecting from screens. Whether it’s a walk in the park, gardening, or just sitting under a tree with your morning coffee.

Nature has this weird ability to reset your stress levels and put things in perspective. Plus, you’re likely getting some vitamin D and fresh air, both of which your aging body will desperately need.

I try to get my nature time first thing in the morning. It sets the tone for the entire day and gives me energy that no amount of caffeine can match.

5. Stay curious and keep learning new things

Here’s something that might surprise you: your brain doesn’t have to decline as you age.

I see too many people hit a certain age and just… stop learning. They stick to what they know, avoid challenges, and basically put their minds on autopilot.

But keeping your brain engaged with new skills, languages, or even just reading books outside your usual genre can literally rewire your neural pathways and keep your mind sharp.

I try to learn something new every few months—whether it’s a new language on Duolingo, picking up a musical instrument, or diving deep into subjects I know nothing about.

The point isn’t to become an expert at everything. It’s about maintaining that sense of curiosity and growth that keeps life interesting.

Your 70-year-old brain will be much more resilient if you’ve been challenging it regularly for decades. Plus, learning new things just makes life more fun.

6. Build and maintain real relationships

This one hits different as you get older.

I used to think success was about climbing ladders and accumulating achievements. But the more I observe people who age well, the more I realize it’s about the connections they’ve built along the way.

Loneliness isn’t just emotionally painful—it’s physically damaging. People with strong social connections tend to live longer, have better immune systems, and maintain better cognitive function as they age.

This means actually showing up for people. Having real conversations instead of just texting. Making time for friends and family even when work gets crazy.

I’ve started being more intentional about this. Regular check-ins with friends, putting my phone away during conversations, and actually planning activities with people I care about.

The relationships you nurture today might be the ones that will sustain you when you’re 75 and need more than just your Netflix subscription for company.

7. Cultivate a positive outlook on aging

This might sound fluffy, but bear with me—your attitude about aging literally affects how you age.

Yes, people who view aging positively tend to engage in healthier behaviors and even live longer, according to research from Yale School of Public Health. 

I catch myself sometimes falling into the trap of thinking my best years are behind me, even though I’m still relatively young. But that mindset is toxic and self-fulfilling.

Now I try to focus on what I’m gaining with age rather than what I’m losing. Better judgment, deeper relationships, clearer priorities—these aren’t consolation prizes, they’re upgrades.

Choose your thoughts wisely.

Final words

Look, I get it. Reading about habits for your 70-year-old self when you’re dealing with deadlines, bills, and whatever chaos life is throwing at you right now can feel… abstract.

But here’s the thing that really hit me while writing this: every single one of these habits will make your life better today, not just decades from now.

Better sleep means more energy tomorrow. Regular movement boosts your mood this week. Strong relationships make every day richer. A positive mindset changes how you experience right now.

You’re not sacrificing present happiness for future health—you’re investing in both.

The people I know who are crushing it in their 70s didn’t wake up one day with a magical aging strategy. They made small, consistent choices that compounded over decades.

So start somewhere. Pick one habit from this list and commit to it for the next month. Then add another. Your future self is counting on the choices you make today, but honestly, your current self will thank you too.

Time moves fast, but it’s never too late—or too early—to start aging like a champion.