7 things people over 60 do every day that are quietly aging them

I still remember a conversation I had with a close friend’s mother, who was in her 60s. She insisted she felt young at heart, yet she complained about feeling sluggish every morning, battling a stiff back, and avoiding activities she once enjoyed.

Her words stuck with me because they highlighted the subtle daily habits that can take a toll on us over time. It reminded me of my own tendency to overlook the small things—like skipping a short walk or spending too many hours hunched over a laptop.

Over the years, I’ve seen many older adults struggle with habits that seem harmless in the moment but accumulate into greater challenges. The good news is that it’s never too late to switch things up. Whether you’re 61, 75, or 85, every day is an opportunity to adopt a gentler, more mindful approach.

Below are the seven most common daily behaviors I’ve noticed that can speed up the aging process—plus some thoughts on how to break free from them.

1. They stay too sedentary

One thing I often see among people in their 60s and beyond is an aversion to regular movement. It’s not always intentional. Sometimes it happens because of creaky joints or a fear of injury.

But in many cases, a simple lack of motivation sets in. In my own experience as a former athlete, I’ve learned that consistent, moderate exercise can be more beneficial than occasional bursts of intense workouts.

According to research referenced by Dr. Andrew Huberman, our bodies thrive on daily, low-impact movement like walking, light stretching, or yoga. These simple actions keep our circulation strong and joints lubricated, helping us stay physically and mentally fresh.

Instead of feeling compelled to hit the gym for an hour, I always suggest short 10-minute walks after each meal or a gentle flow routine in the morning. Small movements spread throughout the day can accumulate into something powerful over time.

2. They rely on convenience foods

Fast food and microwave dinners aren’t just a younger person’s convenience. I know quite a few older individuals who prefer to grab something quick instead of preparing a balanced meal. While indulging occasionally is fine, regularly relying on processed, high-sodium, and sugary foods can fast-track the body into feeling older than it is.

I once caught myself grabbing takeout a bit too often during a busy writing schedule. I noticed a dip in my energy levels and a spike in my mood swings. That was my wake-up call to make mealtime a mindful practice again. For those in their 60s, focusing on fresh, whole ingredients can improve gut health and reduce inflammation.

One trick I’ve found is to batch-cook on weekends. Soups, stews, and simple stir-fries can be prepped in bulk and then enjoyed throughout the week. It’s less stressful, healthier, and surprisingly budget-friendly.

3. They avoid mental challenges

After a certain age, it’s easy to settle into comfortable routines. But the brain is like a muscle—it needs regular workouts to remain strong. When I was recovering from a sports injury some years ago, I dived into learning a new language to keep my mind active. It reminded me that curiosity has no expiration date.

Many older friends tell me they fear looking silly when trying new things. But as Dr. Carol Dweck’s research on growth mindsets suggests, the key to staying sharp is in embracing new challenges, making mistakes, and learning from them. Consider picking up an unfamiliar hobby—like painting, knitting, or even a digital skill.

Crossword puzzles, brain training apps, or online tutorials can also give your cognitive function a little tune-up. Don’t let the world of information pass you by; staying engaged mentally is like watering a garden—it keeps everything flourishing.

4. They isolate themselves socially

I’ve noticed that isolation can creep up on people as they retire or lose the social circles once built around work or children’s activities. Before they know it, days or weeks can go by without genuine social connection. Loneliness can be a silent stressor, one that accelerates both emotional and physical aging.

When I talk to people who feel alone, they often say they don’t want to “burden” others or they’re simply “too old” for certain events. But the truth is, it’s never too late to cultivate or revive friendships. Even a quick phone call, a chat with a neighbor, or a meetup at the local library can break the pattern of isolation.

If you’re comfortable with technology, video calls can bridge geographical gaps. A simple routine—like a weekly potluck or a monthly coffee gathering—can go a long way in nourishing the soul and keeping the mind youthful.

5. They let stress accumulate

Over the years, I’ve worked with clients in their 60s who carry around stress without even realizing it. Whether it’s financial worries, health concerns, or family tensions, these stressors can linger.

Chronic stress has been linked to accelerated aging at the cellular level, particularly through the shortening of telomeres (a concept I first learned about from articles in Psychology Today).

For me, the key has always been building small but mighty coping techniques. This could be as simple as journaling for five minutes each morning or taking a few deep breaths before turning on the TV in the evening.

Some older individuals find meditation intimidating, but I often suggest starting with guided audio sessions that last just a few minutes. When you address stress daily rather than allowing it to stack up, your entire system—body and mind—gets a chance to recharge.

6. They neglect sleep quality

I used to think that as people get older, they naturally sleep less. But many sleep researchers, including those featured on the Huberman Lab Podcast, argue that quality rest remains crucial at any age.

Poor sleep can lead to a host of issues—from memory problems to weakened immunity. It can also give you that haggard, “foggy” feeling that most of us have experienced after a restless night.

Older friends sometimes say they find it harder to sleep because of aches, pains, or nighttime bathroom trips. While these are valid challenges, small changes can make a difference. Limiting caffeine intake after midday or avoiding excessive screen time before bed might help.

Some swear by a warm bath or a calming herbal tea before turning in. The goal is to find a nighttime routine that consistently signals to your body and mind that it’s time to rest.

7. They resist adapting to new technology

I’ve lost count of how many older people I know who refuse to learn even the simplest smartphone functions. I completely get it—technology can be overwhelming, and sometimes you just want the world to slow down.

But keeping up with basic tech can make day-to-day life much more convenient. Plus, it fosters mental stimulation and social connection.

I’ve heard people say they’re afraid of breaking a device or looking clueless. Yet, when you think about it, picking up a new phone app is often easier than mastering the gadgets many of us used decades ago.

There are plenty of free tutorials online, and if you’re not sure where to start, asking a family member or friend for a quick tutorial can be a fun bonding experience. Learning a few tech skills can help you stay connected with grandchildren or old classmates on social media.

It’s a small step that can lead to a world of new social connections and mental engagement.

Conclusion

I’m a firm believer that it’s never too late to make a positive change. Every habit we practice daily—whether it’s moving our bodies more, connecting with others, or learning a new skill—has the power to keep us feeling younger at heart.

If you recognize any of these seven behaviors in yourself or a loved one, don’t despair. A few small shifts can accumulate into a big transformation over time.

We don’t have to let the years define how old we feel. By staying open to fresh perspectives, nourishing ourselves with healthy habits, and not shying away from trying something new, we can maintain an energy that defies the date on our birth certificate.

It’s about gently guiding ourselves toward greater well-being every single day. My hope is that in reading this, you’ve found an idea (or two) that resonates and can inspire a real, lasting shift in how you approach your daily life.

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