A Simple Daily Routine to Feel Healthier and Happier After 60

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If you are like me, you dreaded the big 60 but now we are here, it is not so bad.

However, I believe that the work we do in our 60s is what paves the way for a healthy and happy life in our 70s, 80s and beyond.

I know many women who are thriving in their third act and others who are struggling. The difference often comes down to daily routines that support both physical and mental wellbeing.

The key to living healthy and happy lives is to ensure our routines are making us feel good. For a lot of women, medical conditions often go hand in hand with the third act, along with empty nests and more free time.

I feel more free in my 60s than my mother felt, we have more options now, we can start businesses, learn languages, find our creativity, basically we can do anything we want, our time is our own, so let’s use it wisely and enjoy every minute of our wonderful lives for as long as we possibly can.

As already mentioned, many women in their 60s have a medical condition, but if it is manageable, you can still live long and happy lives. I have a couple of diagnosed conditions myself and have found that certain routines help me manage my conditions in a healthy and happy way.

Here is a simple daily routine that has helped me feel healthier, more balanced, and happier:

Morning Routine
(Hydration, Light Exercise, Deep Breathing, Meditation)

It is essential that we hone our morning routine to start each day as we mean to go on.

• Hydration

Making sure you get your hydration right is especially important as you age as it is easier to become dehydrated. It is important not to wait until we feel thirst, but a clever idea is to drink glasses of water throughout the day. It is advisable to drink around 1 to 2 litres of water per day.

A lot of people tell me they forget to drink so a clever idea is to fill up a litre jug in the morning and leave it near the sink, you will be reminded every time you use the kitchen throughout the day.

If you are going to work, fill up your reusable bottle and take it with you. Also, in the morning drink a glass of warm water with a slice of lemon, it helps to wake up the digestive system.

Some people prefer to filter their water to reduce substances like fluoride and other impurities. I personally use a filtered water jug, as I prefer to avoid drinking straight tap water where possible. If you’re interested, you can check out options like this one: BRITA Style Essential Water Filter Jug, with filters, these can be kept in the fridge or on the work surface, I prefer room temperature water most days so I leave it out on the work surface.

Or you could go for something more expensive like the British Berkefeld 8.5L Stainless Steel Gravity Water Filter System. Either system is better than straight tap water, you can also buy a gadget that can be fitted under the sink and attaches to the pipe that brings the water to the tap. Whichever you decide, it will ensure you have lots of healthy water regularly.

• Light Exercise

If you are like me, you like to get your main exercise done early, which helps you feel fabulous for the rest of the day, by light exercise I mean a nice brisk walk. This does not have to be intense—just something that feels good and gets your body moving.

You could also go for a cycle if that is your thing, or a nice early morning swim, whichever is best for you, or even go to the gym if you have a membership. If you prefer doing something at home, there are lots of YouTube videos you can follow such as Qigong, Pilates, or Yoga sessions.

The main point is to try and get into a routine so that it becomes automatic.

• Deep breathing

I find deep breathing invaluable for getting the body ready in the morning, I do it before I get out of bed, for about 15 minutes. There is an excellent book that goes into detail about the benefits of conscious breathing called Breath: Improve your health and wellbeing by discovering the lost art of breathing by James Nestor.

This book gives you a few different routines you can follow. I use the Wim Hof method because it makes me feel energised and focused for the day ahead. He has simple to follow YouTube videos which lead your breathwork.

• Meditation

I love to meditate in the morning; I do this for about 15 minutes after my deep breathing and before I get up. I do find it difficult to meditate on my own though, I need guided meditation. You can find many YouTube videos to guide you for the length of time you require; I find 15 minutes is enough. I have recently been meditating on manifestation, abundance and gratitude guided by Dr Joe Dispenza.

Joe Dispenza is a Doctor of Chiropractic (D.C.) with a specialization in neuroscience and mind-body medicine. He has authored many books on the power of meditation and has many videos with guided meditation.

Afternoon Routine

(Nutrition, hydration, active mind)

• Nutrition

It is so important to ensure optimal nutrition through the food we eat. As we age, being mindful of the nutritional value of what we ingest is so much more important than when we were younger.

Try to stay away from all ultra processed food (UPFs) as much as you can. Ultraprocessed foods contain a wide range of industrial additives, synthetic chemicals, and modified ingredients designed to enhance flavor, texture, shelf life, and appearance. (See separate blog post on UPFs).

To avoid these foods, it can be a good idea to buy your fruits and vegetables from local farms as well as dairy products like milk, butter, cheese, and eggs. I also buy my meat from a local farmer; the quality is much better than supermarket meat.

Some say it is better to have your main meal of the day at lunchtime; however, I feel that everyone is different and you need to find the best way that works for you. I like my main meal after work which is around 4pm but if you do prefer your main meal at lunch time, make sure you are optimising the nutrient value.

• Hydration

Make sure you are not forgetting to drink your glasses of water which you have prepared in the morning.

• Active Mind

After lunch try and spend some time doing a puzzle like a crossword or other mind puzzles. If you live alone but would enjoy company, join local groups that hold classes or have regular get togethers to learn a new skill. It is never too late to learn something new. Learning a language is ideal in your third act for all the travel you will be doing. Learning new crafts or joining crafting circles, keeps your mind active. When it comes to brain activity research suggests that keeping an active mind helps to delay the onset of diseases related to the brain.

Research also suggests that social isolation can be linked to an increased risk of dementia, so it seems that having fun with friends is essential for a healthy and happy life.

• Evening Routine

(Wind down, relax, prepare for sleep)

To prepare the body for relaxation and sleep it is important to wind down in the evening, try and eat your final meal before 8pm.

Create a calming evening routine, with some stretches to relax the muscles, again there are some great videos on YouTube to help you. Yoga stretches work perfectly or qigong with LuChin works just as well. There are many others, I find these people very calming and the exercises help me completely relax.

Another habit that can benefit you before sleep is to keep a gratitude journal near the bed or use a digital version, this helps you to think about all the good things that happened throughout the day, instead of going to bed with negative thoughts.

Again, this helps calm the mind but make sure if you are doing it digitally, that it is done at least an hour before bed. It is good for the nervous system to turn off all screens at least an hour before bed.

If you need a drink in the evening, try some Chamomile loose leaf tea chamomiles are are known for their calming properties which help calm the nervous system.

Creating a simple daily routine does not have to be complicated. Small, consistent habits can make a stark difference over time.

Start with one or two changes and build from there. The goal is not perfection but feeling better each day.

If any of the products or resources I have mentioned are helpful to you, I have included links so you can explore them further.

If you are not sure where to start, I have created a simple 7-day plan to help you introduce these habits slowly and gently.

Download your free 7-day plan below and follow along at your own pace.