I’ve always been fascinated by people who seem to defy the passage of time.
Not the airbrushed celebrities or the ones who live on green juice and fillers—but regular people who, even in their sixties and seventies, look and move like they’re a decade younger.
After dozens of conversations, some travel observations, and way too much time spent reading behavioral science studies, I’ve noticed something interesting: it’s not just about good genes.
It’s about what they do—day in, day out. And often, it’s not the obvious stuff.
Here are some of the overlooked habits that seem to keep people youthful, inside and out.
1. They walk—every single day
Dr. Thomas Frieden, former CDC director, once said, “Walking is the closest thing we have to a wonder drug.”
It sounds almost too simple, right?
But nearly every youthful older person I’ve met swears by their daily walk. Not for the cardio points. Not to hit a step goal. Just for the rhythm of it.
Physiologically speaking, this simple habit does a lot — it improves circulation, supports joint health, boosts mood, and helps regulate sleep.
One woman I met in Lisbon, well into her seventies, took long neighborhood strolls twice a day. She claimed her knees had never given her trouble. More importantly, walking kept her mentally sharp. “You see people. You feel the world move,” she said.
When you walk daily, you notice things. You stay mentally engaged with your environment. You’re not just surviving the day; you’re interacting with it.
2. They eat in a way that doesn’t stress their body
I’m not talking about trendy biohacking or restrictive meal plans.
What I’ve seen is that youthful older adults tend to eat in a way that feels calm, not chaotic. Their meals are consistent, nourishing, and not driven by impulse or emotional eating.
Many of them eat lots of plants, fiber, and whole foods. They don’t eat like they’re trying to undo a binge. They eat like they’re in a relationship with their body.
It’s not about perfection—it’s about rhythm. A bowl of lentil soup. Some fruit and nuts. A glass of red wine without guilt. They enjoy food but don’t abuse it.
This is backed by research too. A recent study found that a high intake of flavonoids—compounds found in fruits, vegetables, and teas—was associated with slower aging. Not only that, they also improve skin elasticity over time.
3. They stay curious about new things
One thing I’ve noticed about people who age well? They never get stuck in the “back in my day” mindset.
Instead, they stay open. They learn new apps, try new foods, pick up random hobbies. They might not master them all, but they don’t close the door.
Curiosity isn’t just a mindset—it’s a practice. It keeps the brain elastic. It fuels novelty and breaks routine.
A man I met at a photography workshop in Santa Fe—aged 68—was learning drone photography just because it looked fun. “Why not?” he shrugged.
That curiosity keeps their minds sharp and their energy fresh. It signals flexibility. And let’s face it—people who embrace change just feel younger.
4. They protect their sleep like it’s sacred
Not everyone needs eight hours, but everyone needs restorative sleep.
I’ve met folks in their sixties who look fresh-faced not because of what they do during the day, but because of how well they sleep at night.
They keep screens out of the bedroom. They wind down before bed. They respect their circadian rhythm instead of bulldozing through it with caffeine and late-night scrolling.
They also treat bedtime like a ritual. Herbal teas. Reading physical books. Keeping the lights dim in the evening. These small habits add up to serious rest.
And guess what? Their skin looks better. Their moods are more stable. Their eyes sparkle. That’s not coincidence.
5. They keep their stress levels in check
Some use meditation. Others garden. Some just know when to say no.
But here’s what they don’t do: carry stress like a badge of honor.
Research shows that chronic stress accelerates cellular aging. It affects sleep, digestion, mood, and hormone regulation. Over time, it shows—on your face, in your posture, and in how you respond to life.
They also seem to have boundaries. They say no without apology. They unplug without guilt. That kind of energy conservation is a huge reason why they glow.
6. They move in ways that feel joyful
Not all of them are gym rats. In fact, most aren’t.
But they dance in the kitchen. They stretch in the morning. They swim, hike, bike, or play ping pong. The key is consistency and enjoyment—not obligation.
One guy I met in Italy swore that his nightly habit of dancing to jazz records kept his joints loose. And honestly, he moved like someone twenty years younger.
This kind of movement keeps muscles engaged, joints fluid, and hormones balanced.
Plus, it releases endorphins. And endorphins don’t just make you feel good—they make you look good, too.
7. They spend time with people who make them laugh
This one’s big.
Youthful older adults tend to have people around them who energize them. Not drain them. Not compete with them. Not gossip with them.
They don’t just hang out—they connect. They share stories. They laugh until their cheeks hurt. They surround themselves with people who bring lightness.
People who laugh together, stay younger together. There’s science behind that too. Research from the Blue Zones found that laughter produces positive emotions that lead to flourishing.
That kind of mental buoyancy shows up on your face.
8. They use sunscreen—but they don’t obsess
Somewhere along the way, sunscreen became either a religion or a rebellion.
But the people I’ve met who look great in their sixties? They use it. Not in a fear-based way. Just in a consistent, practical way.
They understand that cumulative sun damage is a thing. But they also don’t panic over a walk on the beach.
They aim for balance. A little sun, a little barrier. That’s the energy.
And they usually don’t overdo skincare routines either. Just enough to keep the skin clean, protected, and moisturized. Minimal effort, maximum return.
9. They hydrate like it’s their job
Water affects everything—from skin texture to digestion to brain function.
The youthful folks I’ve chatted with have made a habit of drinking water throughout the day. Some flavor it with lemon or mint. Others track it loosely. But they make hydration a non-negotiable part of their rhythm.
It’s a small habit with a massive ripple effect.
10. They never stop expressing themselves
This might be the most underrated one of all.
People who age well don’t let the world tell them they’re too old to be seen. They show up in bold colors, clever captions, and quirky playlists. They find ways to say, “This is who I am,” without needing anyone’s permission.
That might look like painting again after decades. Or swapping out a boring jacket for one with some personality. Or just telling better, wilder stories at the dinner table.
They treat self-expression as fuel. And in doing so, they remind everyone around them that being vibrant is a choice—not a stage of life.
The bottom line
Staying youthful into your sixties and beyond isn’t just about avoiding wrinkles.
It’s about energy, presence, and engagement with life. And most of that comes down to the small, repeatable things you do—not the big, flashy ones.
Start with one. See how it feels.
Because the way you live today? That’s what your future face—and body—will remember.
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