If your goal is to live a fit, healthy, independent life, but you feel unable to make changes to achieve that—this is for you.
Many people think that in order to make change happen, you have to do something extreme. Like chasing the latest exercise trend or fads, getting an expensive pilates membership or joining a Zumba class.
And while none of those are bad for you—the chances of you actually sticking to them is far less than simply sticking to the basics.
The secret to health isn’t flashy or new. It’s right in front of us.
In this blog, we’ll go over some of the daily habits you need to feel better after 60.
Why Is It So Hard to Stick to Goals?
The problem is that often most people know to some degree what they should be doing, they just overlook it because it requires steady effort year round, not shiny quick fixes.
What’s more, a lot of people rely on motivation [LINK TO BLOG] to stick to their goals. But motivation doesn’t last—because it depends on how you feel, and feelings change.
And to make it harder?
As we age, our mental bandwidth shrinks a bit. Things like decision fatigue kick in sooner, especially if your day’s already full of caregiving, appointments, or navigating health concerns.
So, even the smallest hurdle can lead to an ‘I’ll do it tomorrow’ mindset. That’s why building simple, consistent habits that are actually do-able into your everyday routine is much more effective.
The 7 Daily Habits to Feel Better After 60
These 7 habits keep your muscles strong, joints flexible, heart and lungs healthy, and your body fuelled with the nutrients it needs.
And doing them consistently will put you ahead of 90% of people who either never start or get distracted hopping around the latest fads and trends.
1. Strength train your muscles every week
After 60, strength becomes less about looking toned and more about protecting your future. Just two short sessions a week can maintain muscle mass, reduce joint strain, and improve balance.
You don’t need heavy weights—just controlled, full-body movements that challenge your muscles safely.
It’s not about going hard. It’s about showing up.
2. Include balance exercises once a week
Good balance isn’t something you either have or don’t—it’s a skill you can train.
Simple moves like single-leg stands, heel-to-toe walks, or shifting your weight from side to side help re-engage the stabilising muscles that keep you steady. Just a few minutes once a week can boost confidence and reduce your risk of falls.
3. Stretch at least once per week
Mobility is what helps you reach, twist, bend and move freely in your body. A short stretch session can ease stiffness, improve posture, and even help you sleep better.
Focus on areas that tighten up with age—hips, shoulders, spine, and neck. Slowly, over time, you’ll start to feel your body loosen and bend a little more easily.
4. Drink plenty of water
Even mild dehydration can sap your energy, affect joint movement, and make your muscles feel sluggish.
As we age, our thirst signals become less reliable, so don’t wait until you’re parched.
Keep a water bottle visible and sip regularly throughout the day. Aim for around 6–8 glasses unless advised otherwise by your doctor.
5. Prioritise good sleep
Sleep isn’t just about rest—it’s a time for your body to repair, restore, and build strength. Poor sleep can affect everything from your mood to your balance.
Create a bedtime routine, reduce screen time, and aim for 7–8 hours where possible. One of the best things you can do for your health is protect your sleep like it matters (because it does!).
6. Walk daily
Walking is one of the simplest ways to keep your heart healthy, your joints moving, and your mind clear. Aim for consistency over distance—even 10–15 minutes a day makes a difference. Walk with purpose, not just pace.
Bonus if you can get outside and soak up a bit of daylight.
7. Eat enough protein daily
Protein helps maintain muscle mass, supports recovery, and keeps you fuller for longer. Women over 60 often need more than they think—especially if they’re moving more.
Aim to include a source of protein at every meal: eggs, beans, tofu, chicken, fish, or dairy are all great options. It doesn’t have to be perfect, just on the plate.
How to Actually Achieve All of This?
Now, you might be thinking, “this makes sense and feels achievable. But how do I actually know how to do the strength or balance exercises each week?”
Well that’s why we created Goodnick.
With Goodnick, you get:
- 2 strength sessions per week
- 2 balance and flexibility classes
- All classes under 20 minutes
- Weekly nutritional guidance
- Designed specifically for women 60+
- All from the comfort of home
- Support and accountability throughout
Ready to join?
Start the 9-Week Age Smarter Programme here 👉 https://goodnick.com/#offer