Unveiling the Hidden Habits: 7 Daily Rituals Over-60s Should Quit to Stop Aging Prematurely

Ever wonder why you reach a certain age and suddenly everything you used to do with gusto feels like an expedition up Mount Everest? Let me level with you: It’s often not the years that make us tired, it’s how we handle those years! I once sat with a lively 60-something-year-old who, despite her youthful spirit, admitted to grumbling mornings, achy joints, and her lament for past adventures that also seem to have dusted off like old books on a forgotten shelf. Her words burrowed into my thoughts, echoing the reality of aging. . .’tis true, but only if we skateboard down that path passively.

Aging is akin to brewing your favorite tea – you’ve got full control over what goes into that cup! Instead of succumbing to the stale leaves of sedentary habits, convenience foods, and isolating oneself, what if we poured some fresh vitality into our daily routine? Here’s my method I swear by – an enlightening plunge into seven daily behaviors that can speed up your journey down the aging road, with a few ‘hacks’ on how to veer from those ruts. Shall I share my secret blend to keep your insides shining like they did at 25? LEARN MORE

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.