It’s not about behavior, it’s about identity. The women redefining age don’t wake up every morning trying to “fight aging.” They’re simply living differently. It’s not one dramatic decision. It’s dozens of ordinary, but life changing, decisions repeated consistently. I’ve observed seven habits that are helping women fulfill their identity as vibrant and intentionally active people as they reach their 60s and beyond.
Habit #1: They Choose Strength Over Decline
For the past 50+ years American media, in all of its iterations, be it movies, magazines, newspapers, or television, has portrayed aging as a downward spiral. A spiral women can not control, combat, or “fix.” Sadly, many of the fixes offered to women over 60 are centered on physical attractiveness and the products associated with “looking younger.”
- Taking anti-aging supplements
- Coloring hair
- Non-surgical cosmetic procedures
- Plastic Surgery
Even though looking nice for yourself or your partner is important to feel good, it isn’t the answer to meeting future challenges.
Instead, women who choose strength over decline believe strength is still available! Everything begins with your attitude and your confidence in believing that you can still become strong, get stronger, and live more vibrantly.
Recent research indicates that “3 in 10 adults under 65 expect to age extremely or very well” This means that 70% of those people preparing to move into their 60s and beyond don’t have that belief.
You’ve heard of the saying: “You are what you eat”? In this instance, “You are what you believe you are” is very important to redefining age for women.
Habit #2: They Move Every Day
One of the most important actions women can take for their health and well-being begins with movement. In every study about Blue Zones, specific regions around the world where people live exceptionally long, healthy lives, movement, in all its forms, is key to a healthy life.
Stretching
The first form of movement that supports all other movements is stretching. Often overlooked as something you do after a workout, stretching your muscles enhances your daily mobility. It also supports improved flexibility, key to balance, and reduced joint pain.
Walking
Walking is one of the least taxing movements on joints and one of the most effective methods of movement millions of people enjoy. Whether a comfortable stroll or a strenuous hike, walking is a wonderful way to stay in motion.
Lifting Weights
Muscle is your longevity tissue.
Weight training is so important to longevity and experiencing life after 65. Lifting weights has been identified as a form of movement that helps maintain muscle mass and bone density. Sarcopenia, a natural age-related disease, can decrease muscle mass and muscle strength accounting for muscle loss of .4%-.7% each year. Just as alarming is the fact that Sarcopenia also can decrease your muscle strength by 2.5%-3% per year. Other equally vital benefits of strength/resistance training include:
- Preventing falls and fractures
- Supporting everyday mobility
- Ability to handle everyday chores
- Energy and metabolism
- Improves balance and reduces the risk of cognitive decline
Movement can include gardening, dancing, biking, kayaking, or any activity that brings you to your feet.
Movement becomes gratitude for what your body can still do.
Habit #3: They Feed Their Bodies with The Right Stuff
When I’m working with clients, I’m often asked: What will make me feel energetic?
The answer is simple – eat whole foods, clean, and natural when you can. Make sure you’re consuming enough protein to support your movement and workouts.
Protein
Protein provides the building blocks your body needs to maintain and build muscle.
Many experts recommend that women aim for roughly 90–130 grams per day. (Always speak with your physician if you have kidney disease or other medical concerns.). Some of the best sources are turkey, chicken breast, lean beef, Greek yogurt, salmon, tuna, eggs, cottage cheese, shrimp, and yes, sardines to name just a few.
Water
Water to our body is equivalent to what oil is to a finely tuned car. Yet so many women don’t stay hydrated throughout their busy days. Our friends at the National Institute of Health recommend women 65+ consume 50-75 ounces (3-5 16.9oz bottles) of water daily. The benefits include slowing down biological aging, prolonging a disease-free life, and preventing or delaying chronic diseases.
In the checklist I provide for people taking on a new workout routine, bottled water is always a staple along with the proper equipment and attire. Ask yourself: Am I drinking enough water to support my body and the activities I want to do each day?
Habit #4: They Stay Curious
Curiosity might have killed the proverbial cat, but it’s a building block for women who are redefining age every day. Curiosity keeps people psychologically young.
Learning is incredibly important not only to stay relevant and informed, but to also keep your mind active and sharp. Some favorite learning activities include reading, taking new classes, listening to podcasts, and sometimes trying something that my intimidate you.
Learning fosters new or stronger social connections, a renewed sense of purpose, and sharper brain health.
.Habit #5: They Build Relationships That Lift Them Up
We often don’t realize that the people we choose to spend time with have a big influence on who we are, who we become, and how we relate to the world. Women preparing to meet the challenges of the next chapter in life often look for encouraging people to connect with, positive communities, classes, and most importantly friends who celebrate growth.
Habit #6: They Protect Time for Themselves
Time is truly the one commodity we don’t ever seem to have enough of. Women who are redefining age covet their time and choose wisely on how to spend it.
Many women spent decades caring for everyone else. Some put their everything into raising a family. Others sacrificed and dedicated their time to build a prosperous career. And others took on the responsibility of providing care for family members in need.
Now they recognize that taking care of themselves isn’t selfish. It’s responsible. It’s freeing and it’s a joy.
Habit #7: They Expect Growth
They don’t measure life by age. They measure it by growth. They’re always becoming.
What is the difference between measuring your life by the number of years on this planet and measuring it by growth? Age has a definitive ending. A clock watching element where everything is based on limits. Growth doesn’t measure a woman’s limits but rather celebrates the opportunities to improve, excel, and increase enlightenment through new knowledge. The question is: Are you watching or are you becoming?
What Does This Mean to You?
None of these seven habits appeared overnight. They grew from one simple decision: To believe that the future is still worth investing in. That’s what women who redefine age have in common. They haven’t stopped becoming.
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