Outwitting Age One Habit At A Time

Notes on Strength, Sleep, and the Strange Grace of Growing Older

I’m 67 years old and here’s some of my habits to stay fit and harness joy.

1. Good-quality sleep. Two years ago, I started wearing a sleep-tracking ring and discovered that “hours in bed” does not equal “actual sleep.” And the sleep I was getting wasn’t nearly as restorative as I imagined. We need deep sleep to repair our bodies and REM sleep to keep our minds sharp. By tracking what interrupted mine, I learned exactly what helps—and what I absolutely need to avoid—if I want true, healing rest.

2. More nutrients, better fuel. These days, I think of food the way I think of care: give yourself what actually supports you. I used to live on two packs of Sara Lee chocolate cookies and a vanilla milkshake from the high school school vending machine and felt perfectly fine—ah, youth. Now, 95% of the time, I choose what truly nourishes me and gives me steady, real energy. After all, you wouldn’t pour soda on a daisy and expect it to bloom—so why do that to yourself? I cook at home when I can, skip the processed stuff, and give my body the kind of fuel it can actually use.

3. It’s not the scale—it’s the strength. I no longer let a number boss me around. What matters is feeling strong, capable, and energized. Movement is part of every day—and I don’t mean the commute from desk to fridge.

Whether it’s the Peloton or a couple of miles on foot, cardio is just the beginning. Strength work, staying limber (essential for something as basic as pulling a blouse over your head), and agility exercises (think pickleball or keeping up with fast-moving grandchildren) all make their appearance each week. This isn’t about weight control; it’s about a strong body, a clear mind, and the endorphins that cheer from the sidelines.

4. Uplifting people, lighter life. At this stage of life, I’ve realized that the people you keep close function a bit like condiments—you want the ones who add warmth and depth, not the ones who make life taste vaguely stressful. So I gravitate toward the upbeat, the encouraging, the high-integrity types who leave me feeling slightly taller than when I walked in. It’s amazing how much lighter life gets when your circle actually lifts you.

5. Finding the still point each day. I carve out a little quiet time just for me and one of my prayer practices—stepping aside so God can step in. Whatever you call it, connect to what feels larger than you and reminds you that you are unbelievably, unimaginably loved– and what you’re made for.

These habits reshaped my life in ways I never expected. Start small, dream big—change has a way of meeting you halfway.