Strengthen Your 60s: How Diet and Exercise Reduce Fracture and Heart Risks

If you’re in or approaching your 60s and wondering whether healthy habits still make a difference, the answer is a resounding yes. A 20-year study from the UK has just shown that your choices around food and movement now can significantly reduce your risk of two major health issues: hip fractures and cardiovascular death.

And the best part? These habits are totally doable.

Understanding the Study

The study followed nearly 3,000 adults, averaging 65 years of age at the outset, over two decades. Participants who embraced healthier dietary patterns and consistent exercise routines were less likely to suffer hip fractures or succumb to heart disease. Notably, men adhering to these habits saw a 9% reduction in cardiovascular mortality, while women experienced a 5% decrease. Additionally, the incidence of hip fractures was reduced by 2% in men and 5% in women.​

What Constitutes a “Prudent” Diet?

A prudent diet emphasizes:​

• High intake of fruits and vegetables

• Whole-grain cereals

• Oily fish

• Limited consumption of white bread, fried foods, added sugars, and full-fat dairy products​

This dietary approach not only supports bone health but also contributes to cardiovascular well-being.​

The Role of Physical Activity

Regular exercise complements dietary efforts by enhancing bone density and cardiovascular health. Engaging in weight-bearing and resistance exercises, such as walking, strength training, and yoga, can fortify bones and improve heart function.​

Practical Steps to Embrace in Your 60s

• Incorporate More Whole Foods: Focus on meals rich in vegetables, fruits, and whole grains.

• Stay Active: Aim for at least 150 minutes of moderate-intensity exercise weekly.

• Limit Processed Foods: Reduce intake of foods high in added sugars and unhealthy fats.

• Regular Health Check-ups: Monitor bone density and cardiovascular health with your healthcare provider.​

Making small, sustainable shifts in your 60s (or anytime, really) doesn’t just help you feel better now—it sets you up for stronger, healthier decades ahead.

Want to take your next step toward healthy aging? Try these:

• Do These 3 Things Every Day to Boost Longevity, Says Expert
• Eat These 9 Foods for Strong Bones
• 8 Anti-Aging Foods to Add to Your Grocery List

Your 60s can be a powerful decade for resetting your health—not just maintaining it. And it all starts with what’s on your plate and how you move your body.

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