If you want to maintain a youthful appearance and energy in your 60s, say goodbye to these 5 habits

I’ve been giving a lot of thought lately to what I want to look and feel like when I hit my 60s. No, I’m not there yet—far from it. But as they say, prevention is better than cure.  

And after combing through expert advice, personal anecdotes, and a fair bit of research, I’ve come to the conclusion that there are five major habits you’d be wise to ditch if you want to stay vibrant and energized down the road.

Today, I share them with you. 

01 Smoking

For me, this is a big one. I’ve watched relatives struggle with smoking, and it’s heartbreaking to see the toll it takes on both appearance and overall health. 

It’s well backed up by experts, too. As noted by the folks at WebMD, “Smoking changes the skin, teeth, and hair in ways that can add years to your looks. It also affects everything from your fertility to the strength of your heart, lungs, and bones.” 

If that doesn’t sound like a recipe for premature aging, I’m not sure what does.

If you’re currently struggling with quitting, there’s no shame in asking for help. From nicotine patches to support groups to professional counseling, the resources out there are immense. 

And remember, every day you don’t smoke is a day you’re actively fighting premature aging and reclaiming energy you might not even know you’ve lost.

02 Neglecting sleep

Sleep is when our bodies regenerate and repair. Skip out on enough shuteye, and your body doesn’t get the chance to do its nightly maintenance. The result? 

Noticeable signs of aging (dark circles, dull skin, and a general look of exhaustion), plus a lack of mental sharpness that can leave you feeling years older than you actually are.

I’ve mentioned this before but it’s worth repeating: sleep is one of the best investments you can make for your long-term health. Consistently staying up late disrupts everything from your hormone balance to your cognitive function. 

And while you might feel like you’re hustling harder by burning the midnight oil—especially if you’re running a business or working multiple gigs—you’ll pay for it in the long run with reduced productivity and a more haggard appearance.

Personally, I’m not a fan of rigid, one-size-fits-all sleep schedules because we all have different body clocks. But finding a rhythm that lets you get seven to eight hours most nights is crucial. 

03 Overexposure to the sun

I love a good day at the beach or a hike on a sunny trail. That said, there’s no getting around the fact that the sun’s UV rays are serious culprits when it comes to premature aging—especially if you’re not taking protective measures. 

Over time, sun exposure breaks down the collagen and elastin in your skin, leading to wrinkles and age spots. And it doesn’t matter if you can’t see the sun—those rays can still do damage on a cloudy day.

In my 20s, I was that guy who never thought sunscreen mattered unless I was actually on a beach. But the older I get, the more I see the accumulated effects of skipping out on sun protection. 

A couple of years ago, I started being way more diligent about using sunscreen and wearing hats during the midday sun. Not only does this help keep my skin looking fresher, but it also gives me peace of mind about lowering my risk of skin cancer.

I’m not saying you need to hide indoors every time the sun is out. By all means, enjoy the outdoors; just do it wisely. Sunscreen, hats, sunglasses, and seeking shade during peak hours are simple habits that pay huge dividends in the long run. 

When you finally get to your 60s, you’ll be thankful you protected your skin while you could.

04 Lack of regular exercise

I’m a big believer in the power of a good workout, not just for aesthetics but for overall vitality 

Experts seem to agree in a big way, too. “Exercise is the closest thing we’ve found to a magic pill for combating the effects of aging,” said Dr. Linda Fried, dean of Columbia University’s Mailman School of Public Health. 

Think about it: when you stay active, you maintain muscle mass, keep your heart strong, boost circulation, and rev up your metabolism. All of those factors contribute to a more youthful, energetic you.

I get it—finding time to work out can be a challenge, especially if you’re juggling business responsibilities, family time, and any semblance of a social life. 

But here’s the thing: making exercise a habit doesn’t have to mean hardcore lifting sessions every single day. It can be as simple as a 30-minute brisk walk, a yoga routine, or even a quick bike ride. The consistency is what matters. If you can build a routine around being active most days of the week, you’re giving your body the tools it needs to age more gracefully and maintain vitality.

05 Letting stress control your life

Running a business, managing relationships, or simply trying to hit personal goals—these things inevitably bring stress along for the ride. But chronic stress is like a slow poison for your youthfulness.

Have you ever caught your reflection in the mirror after a high-stress week and thought, “Whoa, I look five years older”? That’s not just in your head.

The truth is, that stress triggers the release of cortisol, a hormone that in high doses can contribute to more serious health issues like weight gain, sleep issues, depression, headaches, and even stroke. 

I try to keep my stress in check by scheduling pockets of downtime. Whether it’s reading a few chapters of a nonfiction book or simply putting my phone on “do not disturb” for an hour, it helps me reset. 

There are also great mindfulness apps and short guided meditations out there—some of my friends swear by them. The key is finding something that genuinely calms you and making it a regular part of your routine. Otherwise, stress becomes the norm, and your youthful glow pays the price.

Wrapping things up

Aging is inevitable, but looking and feeling like your younger self is often a matter of consistent, daily decisions. 

Even though I’m not in my 60s, I see the value in cultivating these habits right now. It’s way easier to maintain the good stuff than to reverse the damage later, right?

Until next time, friends.