I’m turning 71 next week. People ask me all the time what I'm doing to stay sharp, stay active, and frankly, stay in the game. Honestly, there's no single secret. It's a collection of habits I've built over decades and take seriously every single day. I see my doctors regularly, work out with a trainer, stay active outdoors, and yes — I take a lot of vitamins. My sons laugh at that last one, but the research doesn't.
Here's what I've learned.
1. Get Your Numbers Checked — Every Year
Cardiovascular disease accounts for about 1 in 5 deaths in the United States, and nearly 47% of American adults have hypertension — most of them without knowing it.¹ I don't guess at my health. I measure it. Every year I get a full workup: lipid panel, A1C, blood pressure, kidney and liver function, inflammation markers, Vitamin D, and body composition. When something is off, I want to know before it becomes a problem. Early detection changes outcomes. That's not an opinion, it's a fact.
2. Lift Weights. Seriously.
After age 50, adults lose 1 to 2% of their muscle mass per year without resistance training. A study of over 650,000 adults found that meeting physical activity guidelines — including 2 or more days per week of strength training — increased lifespan by up to 3.4 years.² I work with a trainer specifically to preserve muscle. It's one of the best investments I make in myself. Strength keeps you out of assisted living.
3. Pay Attention to Grip Strength
This one surprises people, but grip strength is one of the most reliable predictors of how long you'll live. A landmark international study published in The Lancet found that weaker grip strength was linked to a higher risk of death, heart disease, and stroke — and in some cases it was a better early warning sign than a routine blood pressure check.³ Think about that. When your grip starts going, it's usually a sign that overall muscle mass and physical resilience are going with it. I carry my own bags. I lift. I pay attention to this.
4. Eat to Protect Your Metabolism
About 1 in 3 American adults has metabolic syndrome, which is a cluster of conditions that dramatically raise your risk for heart disease and diabetes. Research on the Mediterranean diet found roughly a 25% reduction in major cardiovascular events among those who followed it consistently.⁴ My approach: higher protein to hold onto muscle, plenty of fiber, healthy fats, and I stay away from ultra-processed junk (at least I try to). Blood sugar stability protects your brain just as much as your heart.
5. Think Body Composition, Not Just Weight
The scale is a lousy health barometer once you're past 60. Even a 5 to 10% reduction in body weight can meaningfully lower blood pressure and glucose levels, but muscle mass matters far more than the number you're standing on. Sarcopenia — age-related muscle loss — directly increases mortality and disability risk. I care about lean mass. BMI alone tells you almost nothing useful at this stage of life.
6. Take Your Vitamins — and Know Why
I take nearly a dozen supplements. That gets some raised eyebrows, but I know exactly what I'm taking and why. Vitamin D deficiency is remarkably common, and low levels are linked to increased risk of cardiovascular disease, cognitive decline, and immune dysfunction. Magnesium, omega-3s, and B vitamins all have legitimate supporting research for aging adults. I get my levels tested regularly so I'm supplementing based on data, not guessing. Work with a doctor to build a regiment that's right for you.
7. Stay Socially Active
The U.S. Surgeon General issued an advisory in 2023 stating that social isolation carries a mortality risk comparable to smoking 15 cigarettes a day.⁵ Fifteen cigarettes! When people leave full-time work and lose the social structure that came with it, their health often follows. Replace it intentionally — whether that's getting outside, staying involved in your community, or simply keeping people in your life that you enjoy spending time with. Connection reduces dementia risk, depression, and inflammatory markers.
8. Have a Purpose
Retirement without direction is a health risk. Purpose-driven individuals show lower stroke risk, lower Alzheimer's risk, and reduced overall mortality.⁶ Whether it's mentoring, volunteering, faith, part-time work, or something you're building, you need something in your life that needs you. I think this matters as much as anything else on this list. So much so, I even wrote a guide titled The Fulfillment Factor TM. You can access a PDF version here.
9. Protect Your Mindset
Harvard researchers found that the most optimistic individuals had 11 to 15% longer lifespans and a significantly greater likelihood of living past 85.⁷ Chronic negativity drives up cortisol, raises blood pressure, and accelerates inflammatory damage. I've watched people age poorly in their 50s because of how they approached life mentally. Your outlook on life is a health variable. Protect it like one.
10. Reduce Financial Stress
This one doesn't make most longevity lists, but it belongs here. The American Psychological Association consistently ranks financial stress among the top stressors for Americans.⁸ Chronic stress elevates cortisol, increases blood pressure, drives inflammation, and raises cardiovascular risk. Research using Health and Retirement Study data shows that retirees with predictable, guaranteed income — whether through pensions, Social Security, or certain annuity structures — report higher satisfaction, lower anxiety, and greater overall wellbeing.⁹ Financial security is health security. That's the part of longevity planning most doctors forget to mention, and it happens to be what we do every day.
You can't control your genetics. But at 60, 65, or 70, your habits still move the needle in a big way. Every item on this list is something I do personally — not because I read it somewhere once, but because I've seen what happens when people don't.
Sources
¹ Centers for Disease Control and Prevention — Heart Disease & Hypertension Statistics. cdc.gov/heartdisease
² Moore SC et al., PLOS Medicine (2012) — Leisure Time Physical Activity and Life Expectancy. doi.org/10.1371/journal.pmed.1001335
³ Lear SA et al., The Lancet (2015) — Grip Strength and Mortality (PURE Study). doi.org/10.1016/S0140-6736(15)61224-1
⁴ Estruch R et al., New England Journal of Medicine (2013) — Mediterranean Diet and Cardiovascular Risk. doi.org/10.1056/NEJMoa1200303
⁵ U.S. Surgeon General Advisory (2023) — Our Epidemic of Loneliness and Isolation. hhs.gov/surgeongeneral/priorities/connection
⁶ Kim ES et al., Psychological Science (2014) — Purpose in Life and Reduced Mortality. doi.org/10.1177/0956797614541815
⁷ Lee LO et al., Proceedings of the National Academy of Sciences (2019) — Optimism and Longevity. doi.org/10.1073/pnas.1900712116
⁸ American Psychological Association — Stress in America Reports. apa.org/news/press/releases/stress
⁹ Health and Retirement Study, University of Michigan — Retirement Satisfaction and Income Stability. hrs.isr.umich.edu
Disclosures
This material has been prepared for informational purposes only and should not be construed as a solicitation to effect, or attempt to effect, either transactions in securities or the rendering of personalized investment advice. This material is not intended to provide, and should not be relied on for tax, legal, investment, accounting, or other financial advice. You should consult your own tax, legal, financial, and accounting advisors before engaging in any transaction. Asset allocation and diversification do not guarantee a profit or protect against a loss. All references to potential future developments or outcomes are strictly the views and opinions of Richard W. Paul & Associates and in no way promise, guarantee, or seek to predict with any certainty what may or may not occur in various economies and investment markets. Past performance is not necessarily indicative of future performance.