How to Stay Active in Your 70s
How to Stay Active in Your 70s
I was recently thinking back to the time my daughter Michelle and I recorded our latest podcast episode together. We called it Motion is Lotion, and we spoke about what it really takes to stay active, mobile, and strong as we age.
We shared stories, lessons, and the little habits that make the biggest difference. It reminded me how far I’ve come, and how many people still believe it’s “too late” to change.
And let me tell you something: It’s not too late, it never is…
But I understand why so many of us feel that way. Society has this funny way of making us believe that once we hit a certain age, we should slow down, accept aches and pains as “normal,” and resign ourselves to feeling less capable than we once did.
Well, I'm here to tell you that's complete nonsense!
Now, I'm stronger, more energetic, and more confident than I was in my 50s.
And if I can do it, so can you…
How to stay active as you age
When I started my fitness journey at 70, I had no idea where it would take me. I just knew I didn’t want to live in pain or feel powerless anymore. I didn’t try to transform my life all at once. Not only that, but I started with small, consistent steps. A short walk. A beginner workout. Drinking more water. Learning what real food could do for my energy and recovery.
The beautiful thing about starting later in life is that you have nothing to prove to anyone but yourself. And since I didn't try to drastically change my life all at once, I kept my promises because that's a recipe for disaster. Instead, I started with small, consistent steps one day at a time, learning and recovering along the way.
Those first few weeks weren't the best. Some days I felt sore, other days I questioned whether I was doing the right thing. But I kept showing up for myself, one day at a time. And you know what? That consistency started to pay off in ways I never expected.
I began sleeping better. My mood improved. Simple tasks like moving around my house or carrying groceries became easier. These weren't dramatic transformations happening overnight, they were subtle shifts that built momentum and gave me the courage to keep going.
Training for Life: Building Strength at Any Age
Then came strength training. My daughter Michelle introduced me to it, and I’ll admit, I was intimidated at first. But once I started moving with purpose and building strength, I realized how much it helped, not just physically, but mentally. I felt more confident, more grounded. Lifting weights wasn’t about changing how I looked. It was about being able to carry my groceries, climb stairs, and keep up with life on my terms.
If you’re just getting started or starting over on your fitness journey, I also shared my top five tips in a recent post that can help you rebuild your health and confidence from the ground up. You can read it here: How to Regain Your Health & Fitness Again or from Scratch.
Strong Body, Strong Choices: Nutrition Matters
Looking back, what really helped me stay on track was understanding nutrition. I focused on getting enough protein, staying hydrated, and fueling my body. I didn’t follow a restrictive diet, I just learned what made me feel good and supported my workouts and recovery.
So, I focused on getting enough protein, something not many of us prioritize nearly enough. Protein helps our bodies maintain muscle mass, supports recovery from workouts, and it even keeps you feeling satisfied for longer! So, I started aiming for protein at every meal: eggs at breakfast, Greek yogurt as a snack, chicken, or fish for dinner, and even protein powder in my smoothies when needed.
Staying hydrated became another non-negotiable. As we age, our sense of thirst diminishes, but our need for water doesn't. I started carrying a water bottle everywhere and setting reminders on my phone until drinking enough water became automatic.
I also learned to fuel my body without guilt or shame: something that took decades to master. Not only that, but I didn't follow a restrictive diet that cut out entire food groups or left me feeling deprived. Instead, I focused on eating foods that made me feel energized and supported my workouts and recovery. I enjoyed treats in moderation and celebrated special occasions with food I loved.
If you want to dive deeper into nutrition basics, you can download Michelle’s free macro guide. It’s a great place to start if you’re looking to eat with purpose and confidence.
Write It Down, Make It Happen
I also began journaling, just a sentence or two. How I felt, what I did that day, what I ate. It helped me stay aware, and it gave me something to look back on when I needed a boost. Progress isn’t always obvious in the mirror, but when you see it in how you feel, that’s what keeps you going.
And I wasn’t doing it alone. Community made a big difference. From Michelle to the women who message me every day, I felt supported. That’s why we keep sharing, through the podcast, our workouts, our stories because everyone deserves to feel strong, no matter their age.
If you’re looking for more inspiration to fuel your journey, I put together a list of 8 books that truly changed my life. These reads helped shape my mindset, habits, and outlook, and I think they might do the same for you. Check it out: 8 Books That Changed My Life.
The Power of Routine
One of the biggest things that helped me stay active wasn’t motivation, it was routine. Motivation comes and goes, especially on days when you’re tired, busy, or just not feeling it.
But routine? That’s something you can rely on. I made movement a non-negotiable part of my day, even if it was just stretching, going for a short walk, or doing a quick body weight workout in the living room. It wasn’t about perfection; it was about showing up. That’s what builds confidence and consistency over time. Some days I did more, some days less, but I always did something. And that “something” is what changed my life.
If you’re just starting out, or coming back after a long break, I created something just for you. My Home Workout for Beginners e-book is a gentle but effective four-week plan to help you get moving, feel better, and build momentum. It includes easy-to-follow strength workouts, food guidance, and encouragement every step of the way.
And if you haven’t listened to the podcast yet, I’d love for you to join us:
Motion is Lotion: Joan MacDonald’s Guide to Aging
Your Next Steps: Beginning Your Own Transformation
If you’re ready to get started, I created something just for you. My Home Workout for Beginners e-book is a four-week plan is the exact approach I used: simple strength workouts, realistic food guidance, and encouragement to help you stay consistent. You can grab your copy here:
Train With Joan – Home Workout for Beginners
The Tools You Need to Get Started
It’s never too late to take your health into your own hands. I’m proof of that. So is every woman who decided to take that first step. We're doing this together, one day at a time, one choice at a time, one small victory at a time. And I can't wait to hear about yours.
And if you’re not quite ready to jump into the workouts, I get it. Start with mindset. My free Mindset Reset Guide is a great way to shift your thinking and set yourself up for success. You can download it here and take your first step today:
