Reaching your 70s is a milestone worth celebrating—but it’s also a time to focus on your health more than ever. The good news? Science shows that simple, everyday choices can help you feel stronger, sharper, and more energised.
At YourLifeChoices, we understand the importance of maintaining vitality and health during this golden era, and we’ve gathered insights from experts to help you thrive. Read on for tips on how you can take charge of your well-being and make these years your best yet.
Understanding the signs of ageing
Ageing is as unique as a fingerprint. Dr Mark Lachs, a geriatrics expert, points out that while some 70-year-olds may appear decades younger, others may seem older. This variability is influenced by genetics, lifestyle, and living conditions.
He added that the chronological age can also differ from one’s biological age, which is determined by biomarkers and organ function.
Common changes and challenges
By the time a person reaches the age of 75, Dr Lachs says it’s typical to have two to three medical diagnoses, such as arthritis, hypertension, or hearing loss. At this age, reaction times may also slow, and sleep quality often diminishes.
Despite these challenges, he explains that many can remain independent and healthy, influenced by factors like economic status, genetics, and motivation for healthy living.
Dr Deborah Kado of Stanford Longevity Center also adds that the 70s can still be ‘a pretty stable time for health,’ especially for women post-menopause.
What you need to thrive in your 70s
1. Essential health screenings
Regular health screenings are crucial, but as you age, knowing when to start or stop certain tests can be complex. Bone mineral density tests are recommended to detect osteoporosis early.
On the other hand, functional limitations screenings, which involve physical performance assessments, can help prevent falls.
The US Preventive Services Task Force and the NHS offer guidelines for screenings like colorectal and lung cancer, as well as mammograms, though individual needs may vary.
2. Must-have vaccinations
Staying up to date with vaccines is vital for septuagenarians. Because older adults are at higher risk for severe illness from infections, vaccines for COVID-19, flu, pneumonia, shingles, and respiratory syncytial virus (RSV) are strongly recommended.
3. Movement and exercise
Movement is essential, but it doesn’t have to be extreme. Dr Lachs suggests modest cardiovascular exercises, such as walking or dancing. Meanwhile, yoga is particularly beneficial for balance and flexibility.
Studies show that adopting healthy lifestyle choices can ‘reverse damage’ and rejuvenate your body. Exercises that support endurance, balance, strength, and flexibility are key to maintaining muscle mass and independence.
Even starting an exercise regimen in a nursing home can lead to significant improvements.
‘If you don’t use your muscles, you’re going to lose more muscle and be more likely to lose your mobility. This can impact your mood, independence and cognitive ability,’ says Dr Kado.
4. Positive relationships
Positive and enriching relationships also play a crucial role in physical and cognitive health.
Focusing on close connections and fostering new ones can ‘go a long way in reducing some of the loneliness and isolation,’ says Jeffrey Stokes, an associate professor studying ageing at the University of Massachusetts Boston.
5. Less meat diet
Diet plays a pivotal role in longevity, with a focus on plant-based foods and omega-3 oils, per Dr Lachs.
Meanwhile, a 2025 study discovered that a diet rich in omega-3 oils and vitamin D paired with exercise can slow down biological ageing.
6. Enough hours of sleep
Never underestimate the power of a good night’s sleep for overall well-being. To quote Dr Lachs, ‘There’s no drug I could prescribe that is better than a good night’s sleep.’
According to the National Institute on Ageing (NIA) and the NHS, older adults need to get seven to nine hours of sleep each night.
7. A positive outlook
Experts say that combatting ageism starts with a positive outlook on ageing. Those with a more optimistic view tend to live longer and handle life’s challenges with resilience.
‘The ultimate irony about ageism is you become the object of your discrimination. Find older role models, people in their 80s and 90s, and learn from them,’ advises Dr Lachs.
In your 70s, you’re not just surviving; you’re thriving. With the right approach to health, screenings, vaccinations, exercise, diet, and mindset, this decade could be one of the most fulfilling and energetic of your life.
Share your experiences and tips for staying vibrant in your 70s in the comments below. Continue to learn from each other in the YourLifeChoices community and celebrate every moment of this extraordinary chapter.
Also read: The cool secret to this 88-year-old’s timeless vitality
