Retirees in their seventies often say they still feel mentally sharp and notice better memory, crediting simple routines they’ve practiced for years. Experts confirm that these everyday habits aren’t just anecdotal—science shows that consistent lifestyle choices can have a lasting impact on how the brain ages.
The Alzheimer’s Association estimates that about 6 million Americans are currently living with the disease, or 1 in 9 adults over 65. With numbers that high, the question becomes clear: which habits truly help protect memory and focus on later life?
What is the science-backed habit helping retirees stay sharp?
One of the most powerful tools for brain health is daily exercise. Joel Slaven, a 78-year-old dentist from Los Angeles, has been cycling for 35 years and also keeps up with walking and rowing. “A lot of what I’ve read about brain activity seems to connect to fitness,” he told to Fortune, and neuroscientists agree.
Dr. Raphi Wald, neuropsychologist at Marcus Neuroscience Institute at Baptist Health’s Boca Raton Regional Hospital, explains why movement matters: “The healthier your heart and blood vessels are, the better they stay at nurturing the brain with the oxygen and nutrition it needs to thrive.”
Exercise not only lowers the risk of dementia but also helps reduce normal age-related brain damage. According to Dr. Joel Salinas, neurologist at NYU Langone and chief medical officer at Isaac Health, brain scans of older adults often show tiny scar-like marks linked to issues like high blood pressure and smoking. “The more active you are throughout your life, the less likely you are to develop those kinds of changes in the brain,” Salinas notes.
What other habits keep the brain healthy after 70?
While exercise is key, retirees also benefit from other habits that strengthen the mind. A major one is building social connections. Slaven says working out with his wife or daughter keeps him both active and happy. Research shows those connections go beyond mood: social engagement lowers the risk of dementia through mental stimulation, stress reduction, and healthier routines.
Retired teacher Terry Lieber, 77, demonstrates this through group activities. She joined morning walks, learned pickleball, and even took classes at her library. “I play cards weekly and really enjoy the women who play,” she says. Studies, like one published in The Journals of Gerontology in 2018, confirm that avoiding isolation is critical, since loneliness increases the risk of memory loss.
Another habit is learning something new. Activities such as art or gardening stimulate new pathways in the brain, says Salinas, because they require focus, creativity, and problem-solving. Retiree Linda Julie Castro, 76, took up painting after retirement, while 72-year-old Mozelle Harding finds joy in gardening. Neurophysiologist Louisa Nicola explains that stress reduction from these hobbies is crucial, as chronic stress and excess cortisol have been linked to cognitive decline and even structural brain changes.
Sleep also plays a role. Salinas emphasizes that “getting into a routine that provides a regular sleep schedule gives your brains the best possible chances of thriving.” The CDC recommends habits like keeping a dark bedroom, limiting caffeine at night, and staying active during the day.
Finally, diet is essential. Slaven has been vegetarian since his 60s, supporting his cardiovascular and brain health. Nicola points to omega-3 fatty acids and nutrient-rich foods as protective, while the MIND diet—a mix of Mediterranean and DASH diets—encourages leafy greens, whole grains, berries, and lean proteins, all associated with better cognition.
From exercise to connection, learning, stress management, sleep, and nutrition, these retirees prove that consistent habits can help keep the brain strong. And while genetics and health conditions play a role, science shows that everyday choices matter in preserving mental sharpness for years to come.
