Three Simple Habits to Improve Health and Reduce Stress After 60

As we get older, staying healthy can feel complicated. Between medications, doctor’s visits, exercise routines, and advice from every direction, it’s easy to feel overwhelmed. But the truth is, lasting health doesn’t always come from big, dramatic changes—it often comes from the small, consistent habits we practice day after day.

In fact, many of my clients have seen the best results by focusing on just a few core actions each week. Today, I want to share three simple, practical habits that can make a big difference in reducing stress, improving health, and supporting your energy and independence as you age.

1. Schedule a Weekly Planning Period

Life has its way of surprising us, no matter our age. Appointments, family responsibilities, or unexpected health challenges can throw off even the best intentions. Setting aside 15–30 minutes once a week—perhaps on Sunday afternoon or Monday morning—gives you time to get ahead of those challenges.

Here’s what you can do in that time:

• Look at your calendar. Notice doctor’s visits, social events, or unusual obligations that might disrupt your routine.

• Plan meals. Even having a rough idea of what you’ll eat can help you avoid last-minute, less healthy choices.

• Set your priorities. Pick one or two key health habits (like walking or cooking at home) you want to protect no matter how busy life gets.

Think of this planning time as a “health insurance policy” for your week—it helps you navigate obstacles instead of being surprised by them.

2. Spend Time Outside, Preferably Walking

Daily movement is one of the most powerful tools for health, especially after 60. And when you pair movement with time outdoors, the benefits multiply. A simple walk outside can help with:

• Bone Density by giving your body gentle impact and fresh air.

• Better digestion by getting your body moving after meals.

• Improved sleep and mood thanks to exposure to natural light, which supports your circadian rhythm.

If walking feels difficult, start with short strolls—5 or 10 minutes—and build from there. If mobility is a challenge, even sitting outside on your porch or in a garden can improve your mental health and lower stress levels.

To make it stick, schedule your outdoor time just like an appointment. Morning or early evening walks can also help you set a rhythm for the rest of your day.

3. Establish (and Protect) a Sleep Routine

Many older adults struggle with sleep. But poor sleep isn’t just frustrating—it’s linked to memory problems, higher stress levels, weaker immune function, and even greater risk of falls. The good news is, building a sleep routine can make a big difference.

Here are some practical ways to create a bedtime routine:

• Go to bed and wake up at the same time every day, even on weekends.

• Create a restful environment. Darken your room, lower the temperature, and reduce noise.

• Turn off screens an hour before bed. Replace TV or scrolling with a relaxing activity like reading, stretching, or listening to calming music.

Think of this routine as training your brain to “wind down.” Over time, your body will naturally recognize the signals and prepare for quality rest.

This one is a bit unique. It takes a while for most people to get the benefits from the routine. Commit to doing the same thing for at least two weeks. Give it time to take effect. It's worth it.

Small Steps, Big Impact

Individually, each of these habits—planning your week, walking outside, and protecting your sleep—can positively impact your health. But when you combine them, you create a strong foundation for lowering stress, improving energy, and living more fully.

You don’t need to tackle all three at once. Choose the one that feels most doable today, and start there. Over time, these small steps can create big changes—not just for you, but for your children and grandchildren who benefit from your example.

Your health is your legacy. Start with one step today.