How do I stay healthy in my 60s?

The percentage of people 65 or older has rapidly increased over the last 100 years. This group grew about five times faster than the total population between 1920 and 2020.

Baby boomers, who started turning 65 in 2011, are primarily behind this growth spurt. The sixtysomethings of today are also living longer than previous generations.

“One huge thing we underplay for people in their 60s is that they’re really going through a period of change,” says Dr Angela Sanford, a care provider and associate professor of geriatric medicine at St Louis University. Some may be retiring and wondering how best to use their new time. There are changing family dynamics with adult children or new health challenges.

Many are redefining what they want their future to look like, says Sanford. We spoke with experts about health in your 60s and how to best prepare.

What are the normal signs of ageing in your 60s?

Getting older isn’t the same for everyone. Even if two people are both 60, their health and likelihood of achieving longevity might be different.

“We’re all more vulnerable to things as we get older, but there’s a lot of heterogeneity of health status among older people,” says Jennifer Schrack, director of the Johns Hopkins Center on Aging and Health. “You can have two 65-year-olds, one who is very active and another with multiple health conditions, and it can be hard to believe they’re the same age.”

Certain physical changes and health issues become more common as we get older, but genetics, lifestyle choices, and the conditions in which a person lives and works can all affect ageing.

Other variables relate to the fact that “primary ageing takes place in a political environment in which there is stress and discrimination at the structural and individual level”, explains Ernest Gonzales, an associate professor and the director of the Center for Health and Aging Innovation at New York University.

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How does the body change in your 60s?

Schrack says that as individuals enter their 60s, they might walk a bit slower. The reasons can vary, but include reduced balance, pain, or weaker communication between the brain and the legs.

Osteoarthritis symptoms might emerge in people over 60. Signs include stiffness after getting out of bed, swelling or the feeling of bone rubbing against bone. Women are more likely than men to develop osteoarthritis, which can develop after menopause.

Menopause increases the likelihood of developing osteoporosis because the estrogen drop is linked to accelerated bone loss. About 27% of women 65 and older are affected, compared with about 6% of men.

The immune system becomes less robust, in a gradual decline called immunosenescence. This is a risk factor for age-related diseases, as it takes longer for the body to fight off an infection.

Eyes also change as we age: a person in their 60s has smaller pupils than a person in their 20s, making it harder to see in low-light conditions.

What memory changes happen in our 60s?

Some forgetfulness is common as we age, says Sanford. Slower processing speed, difficulty multitasking and requiring more repetition to learn something new are all to be expected. Walking into a room, forgetting why you went there and eventually remembering is normal, Sanford explains. But if you don’t remember that you entered the room looking for something in the first place, that’s less typical and potentially worrisome.

If you’re concerned about forgetfulness, the best thing you can do is speak with your doctor. There are screening tests for cognitive impairment, cognitive decline and dementia.

How does ageing affect sleep patterns?

Sleep patterns often change as we age and people over 60 frequently have sleep issues. Insomnia is a common complaint, with studies indicating that 40 to 50% of those over 60 report difficulty sleeping. Some research suggests that some in this group briefly wake up as many as 150 times a night. Older adults wake up more often because they spend less time in deep sleep. Sleep problems may also be linked to medical conditions, medications or lifestyle factors such as stress.

Another possible cause is advanced sleep phase syndrome, which can occur in older adults and makes people both feel sleepy and wake up early.

Those having trouble sleeping could avoid naps during the day, try exercising and stay away from stimulating activities like watching TV or using a smartphone right before bed. Sticking to consistent bed and wake-up times can be helpful, even if you have to force yourself to get up.

What health tests should you get regularly in your 60s?

Bloodwork and blood pressure: It’s important to regularly have bloodwork done, says Schrack. These tests give your doctor an idea of your health and allow them to track markers of different conditions. In the UK, those aged 40 to 74, without certain preexisting conditions, are eligible for the free NHS Health Check, which includes evaluations like blood pressure and cholesterol tests, and risk of heart disease and stroke.

The United States Preventative Task Force (USPTF), a volunteer group of national experts, recommends that people over 65 undergo annual blood pressure and colorectal cancer screenings. The National Heart, Lung, and Blood Institute also recommends that people over 65 have their cholesterol checked annually.

Colorectal cancer: The USPTF advises adults between 45 and 75 to be screened for colorectal cancer, also called bowel cancer. In the UK, invitations for a similar screening are sent to people between 60 and 74 every two years.

Diabetes: The USPTF recommends screenings for prediabetes and type 2 diabetes every three years from age 35 to 70. People over 65 who have type 1 or 2 diabetes in the UK are eligible for diabetic eye screening.

Mammograms and HPV: Women should undergo mammograms every one to two years from age 55 to 75, according to the American Cancer Society. Until they reach 65, women should also be screened for cervical cancer with a Pap test every three years or the HPV test every six years. In the UK, cervical screening is offered every five years from ages 50 to 64, and breast screening is offered to women aged 50 to 70.

Bone density: The USPTF advises women 65 or older to have a bone density exam, as bone density declines during menopause.

For smokers: The US office of disease prevention and health promotion encourages men to speak with their medical provider about being screened for abdominal aortic aneurysms, especially if they have smoked. All former smokers should additionally get annual lung cancer screenings. In the UK, the NHS offers men a screening for abdominal aortic aneurysm when they turn 65.

Prostate: Prostrate screenings involve a digital rectal examination and a blood test called a prostate-specific antigen test. Prostate-specific antigen (PSA) is a protein produced by the cells of the prostate gland, and while higher PSA levels can suggest prostate cancer is present, these can’t confirm a diagnosis. The USPTF recommends men between the ages of 55 and 69 talk to their doctor about the screening’s potential benefits, like early cancer detection, and harms, such as false-positive results, before scheduling a PSA test.

Medicare provides coverage for an annual PSA test for eligible people over 50, while men aged 50 or older in the UK are eligible for the same blood test.

Eyes: Everyone over 65 should get an annual eye exam, during which the ophthalmologist can check for age-related issues, like cataracts, according to the American Academy of Ophthalmology. More frequent exams are recommended if you’re experiencing vision problems. Frequent screenings are the best way to prompt early treatment for glaucoma. In the UK, free screening is available if you have diabetes or a recommendation from an ophthalmologist, or if you’re over 40 and have an immediate family member diagnosed with glaucoma.

Geriatric syndromes: Sanford and her colleagues recommend that people 65 and older be briefly screened for what are known as geriatric syndromes: frailty, sarcopenia, weight loss and dementia. The hope is that screening can lead to earlier diagnosis and targeted interventions.

“It’s all about establishing where you’re at right now so we can establish a baseline,” she explains. “Five years from now when you come in with a concern, we can understand if there’s been a change.”

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What vaccines should you get in your 60s?

In the US, the Centers for Disease Control and Prevention (CDC) recommends that all adults, especially those with chronic health conditions, get an annual flu vaccine. Ditto the Covid-19 vaccination, though people 65 and older should receive two doses spaced six months apart instead of just one shot.

People over 50 should also get their pneumococcal conjugate vaccine. The CDC recommends the shingles vaccine for all over 50, while in the UK, the NHS recommends it for all adults turning 65.

The CDC recommends that everyone over the age of 75 get a single dose of the RSV vaccine, as well as adults over 60 if they are at an increased risk of severe illness. Conditions that increase the risk of RSV including chronic cardiovascular diseases and chronic liver disease or residing in a nursing home. The NHS also recommends the RSV vaccine for adults aged 75 to 79.

“As we get older, it becomes even more important to be vigilant about flu, RSV and Covid vaccines,” says Schrack. “Those conditions have the potential to be much more costly for older people.”

What are the keys to longevity?

Three factors generally determine how well people age, says Schrack: genetics, lifestyle choices and environment. Some people have a degree of control over the latter two, but socioeconomic factors can complicate this.

For example, older adults with lower incomes are more likely to die younger. Experts say that improving the social determinants of health for people of all ages can positively influence wellbeing later in life.

Everyone can benefit from making sure they regularly see their healthcare provider, says Schrack. Have bloodwork done, attend health screenings and make sure you’re vaccinated. A mistake she sees is people avoiding going to the doctor; preventative actions are actually key to staying healthy longer.

Staying active, eating well and being socially engaged are crucial to extending one’s health. Schrack encourages people to realize they don’t have to exercise vigorously to reap the benefits.

Mobility – the ability to move freely and easily – is linked to ageing well, but it is underappreciated until we lose it, Schrack explains. Though any exercise is better than no exercise, aerobic strengthening and balance exercises can be especially beneficial. Examples include walking, getting up and down from a chair, and single-leg stands.

Staying mobile and active will give you “your biggest bang for your buck for ageing successfully”, says Sanford. If you fear falling, work with a physical therapist who can help you gain the confidence to keep moving.

Being active benefits the brain too, says Schrack. Exercise increases blood flow to the brain, which, in turn, delivers oxygen and nutrients. Research on adults between 50 and 83 suggests that just 30 minutes of exercise can improve memory.

“People who tend to move more and move faster tend to have better brain health,” she explains.

How do you stop worrying about getting older?

Sanford says the most resilient patients she encounters are those who find ways to overcome setbacks and continue moving forward.

“These are the 85-year-olds still playing pickleball,” she says. “It’s not that they don’t have pain. But they keep going despite that. Mindset is huge.”

Beyond staying physically and mentally active, it’s also essential to “find a sense of purpose that will drive you to be healthy”, says Sanford. Whether it’s joining a social group or caregiving, she’s observed that people who feel they are contributing are more likely to “age successfully”.

Volunteering can be especially beneficial. Research suggests that older adults who volunteer experience a reduction in depression and isolation, and an increase in feeling they have a purpose, explains Gonzales. Some experiments suggest that the benefits of volunteering translate into improvements in cognitive performance.

Gonzales also encourages people worried about getting older to consider whether they have internalized ageism. He observes that many societal messages about ageing are rooted in an ageist perspective.

“Try to reframe ageing as a blessing,” he says. “It’s an opportunity.”