7 Habits to Ditch Now for Independence After 70
Staying independent as we age isn’t just a dream—it’s a viable goal we can achieve with the right choices. If you want to revel in your freedom and dignity after 70, it’s crucial to recognize that independence involves not only what you start doing but also what you stop doing. Here are seven habits to let go of for a fulfilling and self-sufficient life.
1. Skipping Strength Training
Muscle matters more than you think. While walking is wonderful, it doesn’t replace the importance of strength training. As we age, we naturally lose muscle mass in a process called sarcopenia, which can make everyday activities like climbing stairs or getting up from a chair increasingly challenging.
Dr. Gabrielle Lyon, a functional medicine physician, emphasizes that “muscle is the organ of longevity.” It aids in metabolism, balance, and injury prevention. You don’t need heavyweights; simple exercises like bodyweight squats or resistance bands can make a huge difference. Aim for two to three sessions a week to ensure your independence stays intact.
2. Ignoring Small Memory Lapses
We all experience moments of forgetfulness, but labeling every slip as “just aging” can lead to neglect. Cognitive changes can arise gradually, and early detection is key. The Alzheimer’s Association indicates that distinguishing between typical forgetfulness and more serious lapses is crucial for long-term independence.
Take action! Keep a “brain log” to track memory slips and mood changes. Furthermore, engage your mind by learning new skills—be it a language, a craft, or something culinary. Every challenge helps build cognitive reserve.
3. Saying Yes to Everything
It’s surprising, but overcommitment is a hidden barrier to independence. From family obligations to community events, constantly saying yes can lead to unmanageable stress, heightening the risk of health issues.
Take a page from my neighbor Janet’s book: “The key to staying independent isn’t doing everything; it’s prioritizing what truly matters.” Boundaries aren’t barriers—they’re forms of self-care. Assess whether commitments energize or drain you, and don’t hesitate to protect your valuable time.
4. Relying on Ultra-Processed Convenience Foods
Life gets busy, and quick meals can be tempting. However, ultra-processed foods, like microwave meals and sugary snacks, may hinder your long-term health. A 2023 study in The American Journal of Clinical Nutrition linked high consumption of these foods to cognitive decline.
Instead, adopt healthier habits such as batch cooking or stocking your kitchen with wholesome grab-and-go options like hummus and mixed nuts. Consider prepping one nutritious “anchor meal” a week; it’s an effective way to keep variety in your diet without relying on processed options.
5. Dismissing Assistive Devices
Let’s talk about pride. Many older adults resist using devices like canes or hearing aids, fearing they’ll appear “old.” However, doing so can be counterproductive. Occupational therapist Margaret Poinsett reminds us, “People often wait too long to adopt helpful tools.”
Dismiss any stigma; assistive devices are simply extensions of your independence. Think of them as glasses: they help you see life more clearly.
6. Avoiding New Technology
How long has it been since you embraced a new piece of technology? Many older adults shy away from tech, but today’s digital literacy is essential for maintaining autonomy. Learning how to manage online doctor visits, grocery shopping, or even financial planning can vastly enhance your quality of life.
Engage your brain by exploring new platforms. As cognitive neuroscientist Dr. Denise Park suggests, “Challenging new learning experiences can help maintain cognitive health well into old age.” Grab a tech-savvy family member for a helpful lesson or dive into YouTube tutorials to get started.
7. Isolating Yourself
Loneliness doesn’t always mean sitting in silence. It can manifest in subtle ways—cancelling plans, skipping social events, or believing you’re a burden by reaching out. But social isolation poses significant risks, from heart disease to depression.
To combat this, take small steps towards connection: join local clubs, schedule walks with friends, or volunteer in your community. One of my clients found a chair yoga class that led her to not only enhance her strength but also form meaningful friendships.
Final Thoughts
Independence is not a guarantee; it’s a daily choice. Small decisions you make today will culminate in greater freedom tomorrow. Rework your routines without feeling overwhelmed. Swap one frozen meal for something fresh, learn a new tech skill monthly, or simply say no when necessary.
You don’t need to overhaul your life entirely; you just need to release the habits that erode your power and foster those that fortify it. Your future self will thank you. Remember, every little step towards self-care leads to a robust and independent life after 70.
