How Can I Prepare for Old Age?

In last week’s post, we discussed how long you should rest between sets for optimal results. Today, we’re shifting gears to a bigger question: How Can I Prepare for Old Age?

How Can I Prepare for Old Age?

Question: I’m getting close to my 40th birthday, and have really started thinking about my quality of life over the coming years. What is the best way to go about preparing for this?

Answer:

There will be plenty of 20–30 year olds who switch off at this point, and I beg you not to. It’s never too early to prepare for the future. And it’s never too late either. Even if you’re 70+, this advice applies. To prepare for old age, think about the main issues older people face:

• Mobility issues – joints, muscular problems, injuries.

• Flexibility – poor range of motion.

• Isolation – lack of independence, small social circles.

• Heart health – cardiovascular risk rises with age.

• Cognition – memory, decision making, reaction times.

• Mental health – anxiety, depression.

• Skincare – wrinkles, ageing skin.

While it’s possible to exercise with mobility issues, it’s harder. The same goes for flexibility. That’s why the trick is to start before the problems arrive.

Movement

Movement is the first pillar of any age-busting program. Get out of the house. Aim for 7–10k steps per day. Walking outside in the fresh air lifts your mood, improves cognition (especially creativity), reduces stress, boosts fitness, and lowers CVD risk if done consistently.

Joining a gym or sports club is also crucial. Clubs keep you social, reduce isolation, and help you manage weight. They boost fitness, protect cognition, and keep you accountable. Get involved while movement still feels easy. Build it into your weekly routine.

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Diet

The older you get, the more important it is to maintain a healthy weight. Obesity is dangerous at any age, but even more so in your 60s and 70s. Reduce calories sensibly. Increase protein intake. Focus on foods and supplements that support heart health. Doing so will keep you feeling strong and healthy well into later years.

Skincare

Lifestyle choices make a huge difference to skin. Stop smoking. Reduce stress. Improve sleep. Eat a better diet. Use the right supplements. Wrinkles are unavoidable, and chasing them away with Botox often backfires. But healthy habits can keep your skin looking fresh and resilient.

Mental Health

Mental health is often overlooked as men age. Men are more likely to be isolated, less likely to ask for help, and male friendships don’t always notice when someone is struggling. Therapy, sleep hygiene, exercise, supplementation, and maintaining a social network all help. Whether through clubs, friendships, or family, staying connected is vital.

Check out the best tips for improving your sleep

Closing Thoughts

Whatever position you’re in right now, you can improve your situation. Personally, I’ve found that joining a weekly football club has had a huge impact on my health, fitness, and mood. Even if I come home with bruises!

There are so many activities out there, and more clubs are catering to older people. Think pickleball, walking football, or over-60s exercise classes. You’re never too old to find a sport that fits. That’s where I’d start.

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