Movement
How many steps a day do you really need after 60?
About 6,000 to 8,000. The research on older adults points well below the famous 10,000, and the first few thousand extra steps count the most.
6 min readBased on 7 studies
ReadThe Golden Blog
Habits that hold up after 65
One habit per guide: what to do, how much, and the research behind it. Every number links to the study it came from, so you can read it yourself.
- Movement
Strength training after 65: how often, how long, how heavy
Two or three sessions a week, a few sets of each exercise, heavy enough that the last few reps feel hard. Here is what the research on older adults supports, and how to start.
6 min readBased on 7 studies
Read - Food and drink
Don't wait to feel thirsty: how much to drink after 65
About 7 cups of fluid a day for women and 8½ for men, spread across the day. After 65, thirst shows up late, so a schedule works better than waiting to feel dry.
6 min readBased on 8 studies
Read - Sleep
Awake at 3 a.m.? Why getting out of bed helps you sleep
If you've been lying awake for about 20 minutes, get up, do something quiet in dim light, and go back when you feel sleepy. Sleep specialists call this stimulus control, and it is one of the habits their guidelines support.
5 min readBased on 4 studies
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