10 Secrets to Staying Active and Healthy in Your 70s and Beyond

Growing old is a blessing, but let’s be honest—it comes with its own challenges. The body isn’t as strong as it used to be, joints ache more often, and things we once did effortlessly now take more energy. But does that mean you should slow down completely? Absolutely not!

Aging doesn’t mean weakness—in fact, with the right habits, you can stay strong, active, and full of life well into your 70s, 80s, and even 90s.

So, let’s talk about 10 simple but powerful ways to keep your body strong and your mind sharp as you grow older.

1. Keep Moving—Even Small Steps Matter

One of the biggest mistakes many elders make is sitting too much. Whether it’s watching TV all day or just sitting on the veranda from morning till night, lack of movement weakens the body.

• Take a short walk around your compound or down the street.
• Do simple household activities—sweeping, light gardening, or stretching.
• If you love music, dance! Even five minutes of moving your body can do wonders.

Why it matters: Staying active keeps your joints flexible, prevents heart disease, and even helps control blood pressure.

2. Eat the Right Foods (Not Just Heavy Swallows and Meat Every Day)

Food is medicine. What you eat daily will either nourish your body or harm it. Many elders in Nigeria love big plates of pounded yam, rice, or amala with lots of meat—but balance is key.

• Eat more vegetables (ugwu, ewedu, okra, etc.).
• Include protein-rich foods like beans, eggs, and fish.
• Reduce heavy carbs and oily foods—try more unripe plantain, sweet potatoes, and local rice instead.
• Stay away from too much sugar, salt, and processed foods (yes, that includes soda and too much suya).

Why it matters: A healthy diet keeps your energy up, prevents diabetes, and protects your heart.

3. Drink More Water—Your Body Needs It

Many elders prefer soft drinks, tea, or malt to water. But let’s be real—water is the best drink for your body!

• Start your day with a glass of warm water.
• Carry a bottle of water when going out.
• Drink local healthy drinks like zobo, kunu, or coconut water instead of soda.

Why it matters: Dehydration can make you feel tired, cause headaches, and even affect your kidneys.

4. Get Enough Sleep—Not Every Night Is for Vigil 

Many elders in Nigeria have the habit of sleeping late, either watching TV, praying, or gisting with family. While all these are good, your body needs proper rest.

• Aim for 7-8 hours of sleep every night.
• If you struggle with sleep, try reducing TV and phone use before bed.
• Use a mosquito net and make sure your room is comfortable.

Why it matters: Poor sleep can lead to memory loss, high blood pressure, and even weight gain.

5. Keep Your Brain Active—Don’t Let It Sleep Too!

Your brain is like a muscle—if you don’t use it, it gets weak. To keep your mind sharp:

• Read something new every day—a book, newspaper, or even the Bible.
• Try games like Ayo, chess, or puzzles to keep your brain active.
• Learn how to use WhatsApp, Facebook, or YouTube to stay connected.

Why it matters: Keeping your brain active helps prevent memory loss and conditions like dementia.

6. Stay Social—Don't Be Alone Too Much

Many elders, especially those whose children have moved out, feel lonely. Loneliness can affect your mental and physical health.

• Visit friends, neighbors, or attend community meetings.
• Join a church group or elders' club.
• Call or video chat with your children and grandchildren often.

Why it matters: Being around people reduces stress, keeps you happy, and even strengthens your immune system.

7. Reduce Stress—Not Every Problem Is Yours to Carry

It’s common for elders to worry—about their children, finances, or even community matters. But too much stress is dangerous.

• When you feel overwhelmed, pray and leave it in God’s hands.
• Take deep breaths or go for a short walk when you feel stressed.
• Stay away from arguments and unnecessary conflicts—peace is golden.

Why it matters: Stress can increase your blood pressure, affect your heart, and weaken your immune system.

8. Take Care of Your Heart—It Works Hard for You

Many Nigerian elders suffer from high blood pressure, stroke, and heart problems. Protect your heart by:

• Reducing red meat, fried foods, and too much salt.
• Eating more vegetables, fish, and healthy grains.
• Checking your blood pressure regularly.

Why it matters: A healthy heart means a longer and stronger life.

9. Visit the Doctor—Even When You Feel Fine

A lot of Nigerian elders only go to the hospital when they feel very sick. But regular check-ups can help detect issues before they become serious.

• Do regular blood pressure, sugar, and eye check-ups.
• Take your medications as prescribed—don’t stop just because you feel better.
• Don’t self-medicate—always check with a doctor first.

Why it matters: Early detection saves lives.

10. Stay Happy—Laughter and Joy Are the Best Medicine

At the end of the day, happiness is key. Laugh more, worry less, and enjoy the blessings of life.

• Spend time with loved ones.
• Do something you enjoy—gardening, singing, cooking, or storytelling.
• Be grateful for life, health, and the people around you.

Why it matters: A happy mind keeps the body young.

Final Thoughts

Aging well is possible, no matter where you live in Nigeria. You don’t have to feel weak, tired, or left behind. With simple daily habits, you can stay strong, active, and full of life.