5 morning habits of people who stay sharp and energetic into their 70s and beyond

Ever wonder why some people seem to age like fine wine while others feel exhausted by their 50s?

I’ve been fascinated by this question ever since I started spending more time with my neighbor, Frank. The guy’s 74, still runs half-marathons, and has more energy for weekend projects than most people half his age. Meanwhile, I sometimes struggle to get out of bed on Monday mornings.

What’s his secret? And more importantly, what separates the people who stay mentally sharp and physically energetic well into their golden years from those who don’t?

Well after observing Frank and diving into the research, I’ve noticed it often comes down to what happens in those first few hours of the day. The morning habits that seem almost mundane on the surface but compound into something powerful over decades.

Today, we’re exploring five morning rituals that people who thrive in their 70s and beyond have mastered—and how you can start building them into your routine right now.

1. They move their bodies early

This is something I noticed about Frank right away—every morning at 6:30 AM, he’s out there doing something physical. Sometimes it’s a run, other times it’s yoga in his backyard, or even just a brisk walk around the block.

At first, I thought he was just showing off. But then I learned about the science behind it.

According to 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.”

Even more impressive? Research by professor Larry Tucker suggests that individuals who consistently engage in vigorous exercise can have cells that are as much as nine years younger than those of people who lead sedentary lives. 

The key isn’t seem to be intensity—it’s consistency. Frank doesn’t run marathons every day, but he moves his body every single morning without fail.

2. They feed their minds with something new

Here’s something else I’ve noticed about Frank—he’s always learning something. Whether it’s reading articles about astronomy over coffee or listening to Spanish language podcasts while he stretches, the guy treats his brain like a muscle that needs daily exercise.

And he’s onto something big.

The folks at Harvard Health have noted that “Research has long shown that new knowledge pays off. For example, a study in the June 2014 issue of Annals of Neurology found speaking two or more languages, even if you learned the second language in adulthood, may slow age-related cognitive decline.” 

It doesn’t have to be learning a new language, though. Frank switches it up—sometimes it’s documentaries, other times it’s crossword puzzles or even YouTube videos about topics he’s curious about.

The point is, people who stay sharp make learning a non-negotiable part of their morning routine. They’re constantly feeding their brains fresh information and new challenges.

3. They connect with people who matter

One morning, I watched Frank spend twenty minutes on his front porch just chatting with his wife over coffee. No phones, no distractions—just genuine conversation about their day ahead and plans for the weekend.

It struck me how intentional this was. While most of us are scrolling through social media or rushing out the door, Frank prioritizes real human connection before his day gets chaotic.

Turns out, this habit might be one of the most powerful anti-aging strategies out there.

“Good relationships don’t just protect our bodies; they protect our brains,” said Robert Waldinger, Director of The Harvard Study On Adult Development.

It doesn’t have to be a spouse—some people call their adult children, text a close friend, or even have meaningful conversations with neighbors. The key is making genuine human connection a priority in those quiet morning hours.

I’ve started doing this myself, and it’s amazing how much more grounded and positive I feel heading into the day.

4. They practice gratitude before the day takes over

Frank has this little ritual that I didn’t understand at first. Every morning, while he’s drinking his coffee, he pulls out this worn notebook and writes in it for about five minutes. I assumed he was journaling or making to-do lists.

Turns out, he’s been writing down three things he’s grateful for every single morning for the past decade. “Keeps things in perspective,” he told me. “Hard to have a bad day when you start by remembering the good stuff.”

The research backs up his instinct. Experts have noted that practicing gratitude can alleviate symptoms of depression and anxiety, boost heart health, reduce stress, and even improve sleep quality. 

I’ve talked about this before, but gratitude isn’t just feel-good fluff—it’s a legitimate tool for mental and physical health.

The people who stay energetic into their later years seem to understand that starting the day with appreciation sets a foundation that’s hard to shake, no matter what challenges come their way.

5. They stay connected to their purpose

Here’s something that really struck me about Frank—he’s been retired for eight years, but you’d never know it.

Every morning, he spends time on something that gives him a sense of purpose, whether it’s tending to his vegetable garden that he donates to the local food bank or working on woodworking projects for his grandkids.

He’s never just “killing time” in the morning. There’s always something meaningful driving his day forward.

The people who stay sharp and energetic well into their 70s don’t just fill their mornings with busy work—they connect with something bigger than themselves. It might be volunteering, creative projects, mentoring others, or even planning adventures.

The key is having a reason to get out of bed that goes beyond just going through the motions. When you start your morning with purpose, it creates momentum that carries you through the entire day with energy and focus.

Final words

Watching Frank over these past few years has been eye-opening. The guy doesn’t have some magical anti-aging formula or access to expensive treatments—he just shows up consistently with these simple morning habits.

What strikes me most is how ordinary these practices seem on the surface. Moving your body, learning something new, connecting with people, practicing gratitude, staying purposeful—none of this requires a PhD or a trust fund.

But here’s the thing: it’s the compound effect that makes all the difference. Frank didn’t start these habits at 70 and magically transform overnight. He’s been building them for decades, and now they’re just part of who he is.

The good news? You don’t need to be perfect right out of the gate. Pick one habit that resonates with you and start there. Maybe it’s a ten-minute walk before coffee or writing down one thing you’re grateful for.