Building and maintaining effective daily habits is the key to feeling great well into your 60s and beyond. Mark Edwards, a nutrition coach and trainer over that age, swears by a few daily routines that keep him fit and energized.
Edwards recommends simple steps that anyone can incorporate into their daily routine. By focusing on a few practices, you can build a strong foundation for long-term health and a youthful mindset. Let’s get into the main tips he implements after 60.
1. Start your day with water
Drinking water first thing in the morning is a game changer. After a long night’s sleep, your body wakes up a bit parched. Edwards makes sure to drink a big glass of water as soon as he rises. He adds a squeeze of lime and a pinch of salt to boost hydration and replace lost electrolytes. This simple habit wakes up your cells and prepares you for the day ahead.
2. Power up with a protein-rich breakfast
Edwards emphasizes having a protein-packed breakfast. Whether it’s eggs, yogurt, or even a mix of coffee with collagen and a bit of ghee, this meal keeps hunger at bay and provides the energy you need to kickstart your day. Besides being healthy, it’s a way to set a positive tone for the rest of the day.
3. Pack every meal with protein
Getting enough protein is non-negotiable when you’re over 60. Edwards uses a simple hand portion method: two palm-sized servings of protein for lunch and dinner. This helps keep you full and wards off unhealthy sugar cravings.
It’s a habit that has played a huge role in maintaining his muscle mass, which naturally declines with age. In the US, where many traditional meals can be heavy on carbs, a protein boost can be the key to better weight management and energy levels.
4. Add resh fruits and veggies
No matter how you like your meals, always include a generous serving of fruits and vegetables. Edwards makes it a point to add at least two or three handfuls of fresh produce to every plate. It might seem simple, but this habit supports digestion, improves skin health, and adds essential vitamins to your diet.
5. Keep moving throughout the day
Edwards is a firm believer in daily movement: walking, taking the stairs, or enjoying a stroll in your neighborhood park. He reminds us that our bodies were designed to move. For retirees, a simple walk around your local community or a light exercise routine can improve circulation, have better mood, and help maintain strength. Even if you’re not a gym-goer, consistent movement is one of the easiest ways to enhance your quality of life.
6. Prioritize sleep and consistent wake times
Finally, Edwards makes sure to get at least seven hours of deep, restful sleep every night. He also sticks to a consistent wake-up time, even on weekends. This steady routine helps regulate the body’s clock, enhances cognitive function, and keeps your mood balanced. In a busy world where schedules can be erratic, carving out time for sleep is one of the most beneficial habits you can adopt.
Mark Edwards proves that staying fit over 60 doesn’t require complicated routines. With a few simple habits, you can boost your health and enjoy your retirement years to the fullest. Try these habits out and see how small changes can make a big difference in your daily life.
