Last Updated on February 21, 2023
As we get older, it is important to remember that looking and feeling our best is just as essential as ever. Our bodies naturally change with age, which means we have to adjust our habits and routines in order to stay in shape. As many of us hit our 50s, 60s, and 70s though, we tend to have more time for ourselves as we reduce work hours and the children fly the nest. So it’s time for some ‘You’ time’ and time to feel great!
Here are 25 tips for how to look and feel good (or even great) when in your 50s!
1. Eat a Balanced Diet
Fruit, vegetables, whole grains, and lean proteins are something that you most likely have access to, in a local supermarket or store.
As we age, getting a solid mix of these foods provides us with the vitamins and minerals that we essentially need.
Work to ensure that over the course of a day, your plate consists of lean proteins, vegetables, whole grains, and fruits.
Where possible, try and avoid processed foods and avoid added sugars.
2. Get and Stay Hydrated Daily
Hydration is important for our body as it aids the promotion of healthy skin and helps digestion.
If you find water boring to drink, then consider using a soda stream and making water that is flavored and with gas if you wish.
Do not forget that drinking herbal teas can also be a great way to consume plenty of water.
3. Exercise Regularly
Muscle memory is important as we try to maintain our strength and muscle mass as we age.
Doing regular physical activity can help you to maintain good muscle mass, improve balance and coordination, and it helps in reducing your risk of chronic diseases.
Exercise can be fun and includes brisk walking, doing yoga, swimming, or playing a sport.
Over the course of a week, aim for 3 hours of exercise a week (spread over a few days). Using moderate-intensity exercise will help you to stay young.
4. Stretch Every Day
Stretching increases flexibility reduces stiffness, and can improve energy levels.
Aim to stretch for at least 10 minutes each day or incorporate it into your existing exercise routine.
5. Manage Stress
Stress can have a negative effect on your health, so it is important to find ways to manage it.
Meditation, yoga, and breathing exercises are great tools for managing levels of stress in your life.
6. Take Time for Yourself
Self-care is essential for staying healthy.
Take time to relax, enjoy hobbies, and practice mindfulness.
Have you considered learning to draw or paint?
7. Practice Good Posture
Poor posture can lead to back pain and other health issues, so it is important to practice good posture throughout your day.
Make sure your ears are in line with your shoulders, keep your chin tilted down slightly, and imagine a string pulling you up from the top of your head.
8. Wear Sunscreen
Wearing sunscreen is essential for protecting your skin from harmful UV rays, no matter what age you are.
Reapply every few hours and choose a broad-spectrum SPF 30+ or higher.
9. Avoid Smoking
If you are a smoker you might perhaps be bored of hearing that smoking is bad for you, and I understand this.
Nonetheless, smoking can be especially bad for you, and even if you feel it hasn’t affected you until now so why change, it can have quite severe consequences later on.
10. Take Supplements
Certain vitamins and minerals can help keep your body functioning optimally, so talk to your doctor about which ones might be right for you.
Vitamin D in the dark winter months can be worth considering, but consult your doctor first.
11. Try to Stay Active
Physical activity can help prevent chronic diseases and improve mental health, so try to stay as active as possible.
Even if you don’t have time for a full workout routine, taking a walk or doing some light stretching each day can make a big difference.
12. Get Regular Checkups
Regular checkups are important for tracking your health and catching any potential issues early.
For those over 50, there are often free check-ups that you can get done, such as a free over 50s body health check.
Do attend those free screenings and free health checks. What do you have to lose?
13. Be Conscious of Your Own Mental Health
Depression and other related mental health problems affect many of us sometime in our life and it can become a downward spiral.
Learn to listen to your mind and if you feel stressed, learn to slow down.
Take time to relax and destress. Do not allow other people to push you harder than you feel you are capable.
Do also consider taking up yoga or pilates as these are great for both the body and mind.
14. Practice Mindful Eating
Mindful eating is more than eating healthy and choosing the right food.
With mindful eating, you will be paying attention to how much you’re eating, chew slowly, and enjoy the experience of eating without multitasking or being distracted by your phone.
15. Wear Supportive Shoes
Wearing comfortable, supportive shoes is important for reducing foot and joint pain.
Avoid high heels or tight-fitting shoes that can cause blisters and other issues.
16. Get Your Eyes Checked Regularly
With age, the lenses of our eyes tend to become less flexible, and this leads to blurry vision.
Regular eye checks can help you prevent vision issues as you age further.
17. Keep Learning
Keeping the mind active is essential for positive and healthy living as you age.
It does not matter what you learn as long as you are engaging your brain.
You might want to consider learning something such as:
- a new language
- a new hobby, sport or pastime
- how to paint
- arts and crafts
18. Drink Sensibly
I know that it can be hard at the end of a long day to avoid that glass of red wine or gin and tonic. Many of us have been there.
Try not to see having a drink as a reward though! What else can you reward yourself with if you want to treat yourself?
If you do drink, a drink such as red wine (in moderation) can provide some health benefits and some would say is a part of the Mediterranean diet.
19. Find Love
Being loved and loving others is something that will greatly help you to feel good about yourself.
Inevitably we can lose loved ones in later life and this makes love sometimes a difficult subject.
These dating apps are especially good for the over 50s and over 60s:
20. Wear Comfortable Clothes
Clothing that is too tight or made of materials that don’t breathe can cause irritation and discomfort.
Choose clothing that fits well and is made of breathable fabrics to keep you feeling your best.
21. Get Enough Sleep
Sleep helps your body restore itself, so it is important to get enough rest each night.
Ideally, you will want to sleep between 7 and 9 hours a night and this helps your daily recovery.
Getting enough sleep might be something you struggle with, in which case these tips might help:
- 17 tips to sleep better (from Healthline)
- Sleep: what it is and why we need it
22. Practice Relaxation Techniques
Relaxation techniques, such as guided meditation or deep breathing exercises, can help reduce stress and improve mental focus.
Try and allocate half an hour a day (an hour if you are able) to relaxing and having some quality time where you truly relax.
23. Wear Bright Colors
Wearing bright colors including red is known by experts to affect the way others treat us and how we treat ourselves.
Why not get colorful?
24. Connect with Others
Connecting with friends and family can help you stay motivated and keep up with your goals.
Make sure to reach out to loved ones regularly, even if it’s just a quick call or video chat.
Consider also joining a local club such as a book reading club or social group that focuses on dancing or some other social activity.
25. Travel and Experience New Things
Traveling might be in your own country or involve traveling further afield.
Experiencing new cultures, foods, landscapes, animals, and so on, is a great way to keep your mind active and to feel youthful.
Staying healthy as you age is essential for feeling good and enjoying life.
It would be wonderful to hear your own tips for staying and feeling healthy and positive in your 50s and beyond, so please leave your comments below!
Hi. I’m Dr Valeria Lo Iacono, a lady in her 50s living in the UK. I write about the over-50s and 60s lifestyle including on travel, health, food, and fashion.