Healthy ageing habits after 60: one plan for food, movement and sleep
Retirement, a new grandchild, a slower knee: life after 60 changes the shape of the day, and old habits can quietly slip. This guide pulls the NHS guidance on eating, activity, sleep and keeping in touch into one realistic week, with a habit check you can repeat every Sunday.
Sleep · Meals · Move · People
Last reviewed 8 November 2026 · Checked against NHS guidance · 14 min read
Short answer: four habits, built into one week
After 60, the NHS guidance comes down to four everyday habits. Eat regularly from the Eatwell Guide, with fruit and vegetables, starchy foods, a protein food at meals, dairy or alternatives and 6 to 8 drinks a day. Move for at least 150 minutes a week at a moderate level, and work your muscles on at least 2 days (over 65s add balance and flexibility on those days). Keep a steady sleep routine, aiming for the 7 to 9 hours the NHS says adults need. And keep in touch with people, because company affects how we eat, move and feel. Start where you are, change one thing at a time, and check with your GP before new exercise if you have a health condition.
Why your sixties are a good time to set the pattern
Many people reach 60 with a routine shaped by work: a commute that included walking, lunch at a set time, an alarm clock that kept sleep regular. When work winds down or caring takes over, those built-in habits can disappear without anyone noticing.
The good news is that the guidance for this stage of life is not complicated. The UK Chief Medical Officers' physical activity guidelines, the Eatwell Guide and the NHS sleep advice all describe ordinary things that fit into an ordinary week. What makes the difference is putting them in the same place, so that food, movement, rest and company support each other rather than competing for attention.
Food: building a later-life plate from the Eatwell Guide
There is no separate diet for people over 60. The Eatwell Guide still sets out the balance: plenty of fruit and vegetables, starchy foods (choosing wholegrain where you can), some protein foods, some dairy or alternatives, and small amounts of unsaturated oils and spreads. If you want a refresher on the five groups, our plain-English walk through the Eatwell Guide shows how they fit on a real plate.
What does change for many people is appetite. nidirect's advice for older adults notes that appetite often falls with age, and suggests eating regularly, at least three times a day, with smaller meals and snacks more often if a full plate feels like too much. The table below turns each food group into a practical check for later life.
| Food group | What official advice says | An easy habit to try |
|---|---|---|
| Fruit and vegetables | At least 5 A Day; one adult portion is 80g, or about 30g of dried fruit. Juice and smoothies count once, up to 150ml a day in total. | Add one portion to breakfast (a sliced banana or a handful of berries) and one to your evening meal. |
| Starchy foods | Base meals on potatoes, bread, rice, pasta and other starchy carbohydrates, with wholegrain versions for more fibre. | Swap to wholemeal bread or porridge oats; leave the skins on potatoes. |
| Beans, pulses, fish, eggs, meat | nidirect lists beans, pulses, fish and eggs among the protein foods older adults should include. | Make sure each meal has one protein food, even a small one such as an egg or a tin of beans. |
| Dairy and alternatives | Dairy is the main source of calcium; nidirect also names tinned fish with soft bones, leafy greens, soya beans and tofu. | A glass of milk, a pot of yoghurt or a piece of cheese across the day. |
| Fibre | Government guidelines say adults should increase fibre to 30g a day; the NHS says most adults average about 20g. | Add oats, beans, lentils or an extra vegetable rather than relying on one high-fibre food. |
| Salt | nidirect says keep salt below 6g a day (about 2.4g of sodium). | Taste before salting; flavour with pepper, herbs, lemon or spices. |
| Drinks | The government recommends 6 to 8 cups or glasses of fluid a day; water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count. | Have a drink with every meal and one between each meal. |
Two nutrients get extra attention in later life. Protein helps you keep muscle, which matters for the strength habits below; our guide to protein after 65 and the best UK food sources shows how to spread it across the day. Vitamin D is the other, and the NHS advice on it depends on the time of year and your circumstances, which we cover in what the NHS says about vitamin D for older people. If you have a health condition, take regular medicines or are losing weight without trying, speak to your GP or a registered dietitian before changing how you eat.
Movement: what 150 minutes and 2 strength days look like in a real week
The NHS physical activity guidelines are the same headline numbers for adults up to 64 and for those 65 and over: at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous activity, or a mix of both. Both age groups are also asked to do activities that strengthen the muscles on at least 2 days a week. For over 65s, the NHS adds balance and flexibility to those 2 days, and asks everyone to cut down time spent sitting or lying down and to break up long periods of not moving.
What counts
The NHS page for older adults gives everyday examples. Moderate activities include walking for health, water aerobics, riding a bike, dancing, pushing a lawn mower and hiking. Strength activities include carrying heavy shopping bags, yoga, pilates, tai chi, lifting weights, resistance bands, body-weight exercises and heavy gardening such as digging. You do not need a gym: a brisk walk to the shops and carrying the bags home covers two boxes at once.
One example of how a week can come together is below. It is a pattern to adapt, not a prescription, and the blocks can be shorter on days you feel tired.
Strength and balance without equipment
The NHS publishes short, free routines. Its sitting exercises (such as chest stretch, upper-body twist, hip marching and ankle stretch) are described as gentle and easy to follow, for people who have not been active for a while, and suggest a solid, stable chair without wheels or arms. Its balance exercises include sideways walking, a simple grapevine, heel-to-toe walking, a one-leg stand and a step-up, done at least twice a week near a wall or a stable chair in case you lose your balance. If you are not sure a routine suits you, the NHS advises checking with a GP or a health professional involved in your care.
Want a structured plan rather than piecing it together? The Strength for Older Adults course sets out chair-based and supported standing moves with a 12-week plan and a progress log, starting with a checklist on whether to speak to your GP first.
Breaking up long spells of sitting is part of the guidance too: stand up during advert breaks, take phone calls standing, or walk around the house every hour.
Sleep: steadier nights with habits from the NHS
The NHS insomnia page says adults need 7 to 9 hours of sleep, and that the amount varies from person to person. Rather than chasing a number, it is more useful to notice whether you feel rested and able to get on with your day.
The NHS lists simple things to do and to avoid. They sit neatly alongside the activity and food habits above.
Habits to keep
- Get up at the same time every day, even after a poor night
- Go to bed only when you feel sleepy
- Wind down for at least an hour, with a bath or a book
- Keep the bedroom dark and quiet; blinds, an eye mask or earplugs can help
- Be active during the day
- Check your mattress, pillows and covers are comfortable
Habits to drop
- Tea, coffee, alcohol or smoking in the 6 hours before bed
- A large meal late at night
- Exercise in the 4 hours before bed
- Screens right before bed
- Daytime naps
- Sleeping in after a bad night
A practical way to combine these: plan your main walk for the morning or early afternoon, have your last cup of tea or coffee by mid-afternoon, and keep your evening meal earlier and lighter. The NHS suggests seeing a GP if changing your sleep habits has not helped, if you have had trouble sleeping for months, or if poor sleep is making it hard to cope with daily life.
The habit people forget: regular contact with others
Company is not an extra. Eating with someone often makes a meal more appealing, a walking partner makes it harder to skip the walk, and a reason to get dressed and out of the house gives a day its shape. The NHS page on loneliness in older people suggests a range of small steps, and any one of them can sit in your weekly plan:
The same page notes that befriending and support services are available from organisations such as Age UK, The Silver Line and Re-engage. If you feel low for most of the day, most days, it is worth telling your GP, because mood can affect appetite, sleep and energy for activity.
Score your week: an 8-point habit check
Use this every Sunday. Tick what was true for most of the past week. It does not judge your health; it simply shows which habit has the most room to grow, so you know where to start.
This week, did you...
Nothing you tick is stored or sent anywhere.
One page, seven days: a sample routine to adapt
Habits stick best when they are tied to something you already do. This sample week links each habit to a fixed point in the day. Swap the activities for ones you enjoy and the meals for what you like to eat.
| Time of day | Habit | How it fits |
|---|---|---|
| Same wake-up time | Rest | Open the curtains, a glass of water or a cup of tea, breakfast with a fruit portion. |
| Mid-morning | Move | The main walk or activity of the day, 20 to 30 minutes. |
| Lunch | Eat | A meal with a starchy food, a vegetable and a protein food, plus a drink. |
| After lunch | Move or connect | On strength days, 10 to 15 minutes of chair or balance exercises; otherwise a short walk or a call to a friend. |
| Mid-afternoon | Rest | Last caffeinated drink of the day; a snack if your appetite is small. |
| Early evening | Eat | A lighter evening meal, not too late. |
| Last hour | Rest | Screens off, a book, a bath or the radio, then bed when sleepy. |
| Sunday | Review | The 8-point check above, and one change for next week. |
Want this week to turn into a habit, not a one-off?
The Complete Healthy Ageing Course covers food, activity, falls, sleep, mood, social contact and planning ahead in 9 modules (about 4 hours 30 minutes, self-paced, £19.99). It includes:
- A Healthy ageing self-check to see where to start
- A Weekly activity planner built on the UK guidelines for over 65s
- A Healthy ageing meal planner based on the Eatwell Guide
- A certificate when you pass the final 10-question check
An illustrative first month: changing one thing at a time
The example below is invented to show how the steps can build up. It is not a real person and it does not describe any health outcome.
The honest view: what everyday habits can and cannot do
Eating well, moving, sleeping and seeing people are part of looking after yourself. They do not replace medicines, check-ups or advice from your GP, and they do not promise any particular result.
In England, the free NHS Health Check is offered every 5 years to adults aged 40 to 74 without certain existing conditions, and checks things such as blood pressure, cholesterol and weight. Habits work alongside checks like these, not instead of them.
The NHS advises no more than 14 units a week on a regular basis, spread over 3 or more days, with several drink-free days. nidirect notes alcohol can affect judgement and increase the risk of falls, and that some medicines interact with it, so ask your pharmacist.
Five slip-ups that stall a new routine
- Starting everything at once. Four new habits on day one usually means none by day ten. Pick the area with the fewest ticks on your check and start there.
- Skipping meals when appetite is small. Missing lunch can leave you too tired for an afternoon walk. Smaller, more frequent meals are a better fit than skipping.
- Doing activity but no strength work. Walking is valuable, but the guidelines ask for muscle work on 2 days as well. Carrying shopping, gardening and chair exercises all count.
- Making up lost sleep with naps and lie-ins. The NHS advises against both, because they make the next night harder. A fixed wake-up time is the anchor.
- Keeping it all in your head. A written plan and a weekly review make it far easier to see what is working and what to change.
When to check with your GP first
- You have a heart, lung or joint condition, or have had a fall, and want to start new exercise.
- You feel chest pain, dizziness or unusual breathlessness when active: stop and get medical advice, and call 999 in an emergency.
- You are losing weight without trying, have a much smaller appetite, or have trouble chewing or swallowing.
- Poor sleep has gone on for months or is affecting daily life.
- You take regular medicines and want to change what you eat or drink, including alcohol; your pharmacist can help too.
- You feel low, anxious or lonely most days.
Turn the plan into a routine you keep
These self-paced courses give you planners, checklists and trackers so the habits in this guide become part of your week. They are educational, written by Dr Aqsa Mukhtiar, and they do not diagnose or treat any condition. You can also see every option on the healthy ageing courses page, or browse the full range at MyNutriCare.
Complete Healthy Ageing Course
Activity, falls, food, sleep, mood, social contact and planning ahead, with a weekly activity planner and a meal planner.
Strength for Older Adults
Chair-based and supported standing moves, a 12-week plan and a strength progress log.
Nutrition for Older Adults
Protein, bones and drinks in later life, with an easy meal planner and a hydration tracker.
Full refund within 14 days if you have completed less than 20% of the course and no certificate has been issued.
Habits after 60: questions people ask
What are the most important healthy habits after 60?
NHS guidance points to four areas: eating a varied diet based on the Eatwell Guide, being active for at least 150 minutes a week with strength and balance work on 2 days, keeping a regular sleep routine, and staying in touch with other people. Small, steady changes in each area are easier to keep than a big overhaul.
How much exercise should a 60 year old do?
The NHS guidelines for adults up to 64 and for adults 65 and over both say at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus activities that strengthen muscles on at least 2 days. For over 65s, those 2 days should also include balance and flexibility. If you have not been active for a while, start small and check with your GP if you are unsure.
How many hours of sleep do people over 60 need?
The NHS insomnia page says adults need 7 to 9 hours. Needs vary from person to person, so how you feel during the day is a useful guide. If poor sleep goes on for months or makes daily life hard, speak to your GP.
Is it too late to start exercising at 65 or 70?
No. The NHS has gentle sitting, balance and strength routines written for people who have not been active for a while. Start slowly, use a stable chair or wall for support, and check with a GP or a health professional involved in your care if you are not sure an exercise is suitable.
Should I eat differently after 60?
The same Eatwell Guide applies, but appetite often gets smaller with age, so nidirect suggests eating regularly, at least three times a day, and having smaller meals and snacks more often if needed. Protein foods, calcium-rich foods, fibre and enough fluid are worth keeping an eye on. A registered dietitian or your GP can advise if you have a health condition.
How much alcohol is safe after 60?
The NHS advises men and women not to drink more than 14 units a week on a regular basis, spread over 3 or more days, with several drink-free days. nidirect adds that alcohol can affect judgement and increase the risk of falls, and that older adults should check whether their medicines interact with alcohol.
Sources
Show all 13 official sources
- NHS: Physical activity guidelines for older adults (last reviewed 15 August 2024)
- NHS: Physical activity guidelines for adults aged 19 to 64 (last reviewed 22 May 2024)
- GOV.UK: Physical activity guidelines, UK Chief Medical Officers' report (published 7 September 2019, updated 10 July 2026)
- NHS: Balance exercises (last reviewed 7 November 2023)
- NHS: Sitting exercises (last reviewed 18 January 2024)
- NHS: Insomnia (last reviewed 19 March 2024)
- nidirect: Healthy eating for older adults (last modified 5 February 2026)
- NHS: 5 A Day portion sizes (last reviewed 19 July 2022)
- NHS: How to get more fibre into your diet (last reviewed 2 March 2026)
- NHS: Water, drinks and your health (last reviewed 17 May 2023)
- NHS: The risks of drinking too much (last reviewed 10 September 2026)
- NHS: Loneliness in older people (last reviewed 22 July 2026)
- NHS: NHS Health Check (last reviewed 14 August 2023)
This guide is general information based on NHS, GOV.UK and nidirect guidance. It is not medical advice and cannot tell you what is right for your health. Speak to your GP, pharmacist or a registered dietitian about health conditions, medicines, new exercise or changes in appetite or weight, call NHS 111 for urgent advice, or 999 in an emergency.
