Researchers and clinicians at one of the world's leading medical institutions say that the habits you build right now — yes, right now, in your 60s and 70s — can dramatically improve your quality of life, protect your independence, and keep your mind sharp well into your 80s and beyond. The choices you make at this stage of life carry enormous weight, and it is never too late to start.

Here's what they say matters most:

Move your body with intention. Strength training isn't just for athletes. Building and maintaining muscle mass in your 60s and 70s is one of the most powerful things you can do to preserve your independence. Can't get to a gym? Chair squats, wall push-ups, and resistance bands work. Even light weights done consistently can make a measurable difference. The goal is 150 minutes of moderate activity per week — and that can include walking. Aim for at least 7,000 steps a day and build from there.

Work on your balance now, not after you fall. Single-leg stands, corner stands against the wall, and balance exercises paired with everyday habits — like brushing your teeth — can reduce fall risk significantly. Falls are one of the leading causes of lost independence in older adults, and balance training is directly preventable.

Eat for strength, not just weight. Your protein needs actually increase as you age, even as your calorie needs may decrease. Aim for roughly 1 gram of protein per kilogram of body weight daily. A Mediterranean-style diet — rich in whole foods, healthy fats, vegetables, and lean protein — has been shown to reduce the risk of heart disease, diabetes, and cognitive decline.

Stay connected and stay curious. Social connection is one of the most powerful protectors of brain health. Join groups. Take classes. Have real conversations. Read. Learn something new. Your brain thrives on engagement, and loneliness is a genuine health risk.

Stay on top of preventive care. Blood pressure, cholesterol, bone density, vision, hearing — the screenings that matter shift as you age, and your doctor is your partner in figuring out which ones apply to you. Annual physicals are not optional at this stage.

You have more runway ahead of you than you may realize. Your 60s and 70s are not the end of anything. They are the prime years for investing in yourself with the wisdom you could only earn by living this long.

Start today. Not Monday. Today.