If your goal is to stay independent after 70, say goodbye to these 7 habits

Staying independent after 70 isn’t just about what you start doing—it’s about what you stop doing before it’s too late.

Avery White / Jun 30, 2025

Lifestyle

Most of us don’t dream about relying on others in our later years.

We want to carry our own groceries, handle our finances, stay sharp, and keep moving. Independence means freedom, dignity, and the ability to live life on your terms.

But here’s the thing most people don’t realize: independence after 70 doesn’t just depend on what you start doing—it depends just as much on what you stop doing.

In fact, some everyday habits quietly chip away at your mental, physical, and emotional resilience—making it harder to stay self-sufficient as the years roll on.

If staying independent matters to you, it might be time to let go of these seven habits.

1. Skipping strength training

Let’s start with the obvious but often overlooked: muscle matters. A lot.

Many people assume walking is “enough,” and while daily movement is fantastic, it’s not the same as strength training. After 30, we start losing muscle mass naturally—a process called sarcopenia. By 70, that loss can accelerate, making basic tasks like getting up from a chair or climbing stairs surprisingly hard.

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Dr. Gabrielle Lyon, a functional medicine physician, notes that “muscle is the organ of longevity.” Not only does it protect against falls (a major threat to independence), but it also supports metabolism, balance, posture, and immune function.

Strength training doesn’t have to mean CrossFit. Think resistance bands, bodyweight squats, wall push-ups, or even holding onto a countertop for balance while doing leg raises. Two to three short sessions per week is a powerful place to start.

If you’re not sure what’s safe for your body, consider seeing a physical therapist or certified trainer who works with older adults. The goal isn’t perfection—it’s preservation.

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2. Ignoring small memory lapses

We all forget things—where we put the keys, why we walked into a room, the name of that actor from that show.

But here’s where it gets tricky: when we dismiss every cognitive slip as “just aging,” we stop paying attention.

Cognitive changes can creep in slowly, and the earlier you catch them, the better your chances of managing them well. The Alzheimer’s Association stresses that distinguishing between “typical forgetfulness” and more concerning patterns can make a critical difference in long-term independence.

What’s one small step you can take? Start keeping a “brain log”—a simple journal to track memory slips, mood changes, or moments of disorientation. I tried this myself last year during a stressful stretch, and it helped me realize how much my sleep patterns were affecting my mental clarity.

Also: stay curious. Brain health is like a muscle too. Learn a new language, pick up a puzzle habit, take a cooking class—anything that stretches your mind helps build cognitive reserve.

3. Saying yes to everything and everyone

This one surprised me too.

But when I talked to my neighbor Janet—a fiercely independent 76-year-old who still bikes to the farmer’s market—she told me something that stuck:

“The key to staying independent isn’t doing everything. It’s doing what actually matters to you and letting go of the rest.”

Overcommitment leads to chronic stress. And that stress—especially when it becomes your baseline—can increase your risk for heart problems, autoimmune flare-ups, anxiety, and yes, memory decline.

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If you’re constantly bending over backward for others—grandkids, community events, errands for friends—you might unintentionally be eroding your own capacity to thrive.

Instead of seeing boundaries as barriers, think of them as self-preservation. Ask yourself: Is this obligation energizing or draining me?

Your time and energy deserve protecting—just like anyone else’s.

4. Relying on ultra-processed convenience foods

I get it—life’s busy, energy dips are real, and the frozen food aisle is tempting. But ultra-processed foods (think: microwave meals, snack bars with mystery ingredients, sugary cereals) are not doing your future self any favors.

A 2023 study published in The American Journal of Clinical Nutrition found that high consumption of ultra-processed foods was significantly associated with cognitive decline—even after adjusting for other risk factors.

And it’s not just about memory. These foods can spike inflammation, weaken immunity, contribute to weight gain, and sap your energy.

What works better? Batch-cooking on Sundays, stocking up on frozen veggies, and keeping healthy grab-and-go options like hummus, mixed nuts, or overnight oats.

One habit that’s worked well for me? Prepping one “anchor meal” each week—like a lentil stew or veggie stir-fry—that I can portion out, freeze, or remix. That way, I’ve always got a base that doesn’t come in a box with a sodium warning.

5. Dismissing assistive devices as “only for old people”

Let’s talk about pride for a second.

Many older adults resist using canes, walkers, hearing aids, or grab bars because they don’t want to “look old.” But avoiding support tools for too long often backfires.

As occupational therapist Margaret Poinsett has said, “People wait too long to adopt helpful tools—by the time they’re finally willing, they’ve often already had a fall or injury that limits their independence permanently.”

I watched this play out with my uncle. He was active and sharp, but refused to use a walker even when his balance started slipping. One misstep later, he fractured his hip—and his recovery never brought him back to the same level of freedom.

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Assistive devices aren’t signs of weakness. They’re extensions of your independence.

Think of them like glasses: nobody questions them. They just help you live better.

6. Avoiding new technology

Here’s a question for you: When was the last time you downloaded a new app or learned a new tool?

Many older adults tell me, “I’m just not good with tech.” But tech literacy today isn’t optional—it’s essential for staying connected, safe, and autonomous.

Learning how to video call your doctor, order groceries online, manage finances digitally, or use health-tracking apps can dramatically improve your independence.

Plus, using your brain to adapt to new platforms and tools helps keep neural pathways active. As noted by Dr. Denise Park, a cognitive neuroscientist at the University of Texas, “Engaging in challenging new learning experiences can help maintain cognitive health well into old age.”

You don’t need to be on TikTok (unless you want to be!). But try exploring YouTube tutorials, or ask a younger relative to give you a “tech lesson” over coffee. They’ll likely be thrilled.

7. Isolating yourself—even subtly

Loneliness doesn’t always look like sitting alone in a dark room.

It can show up quietly—canceling plans, skipping social events, assuming your presence isn’t needed, or thinking you’re bothering people by reaching out.

But social isolation is a sneaky threat to long-term independence. According to the National Institute on Aging, chronic loneliness increases risks of heart disease, depression, dementia, and even premature death.

Worse, the longer we stay isolated, the harder it becomes to reintegrate socially. Habits of solitude turn into patterns of withdrawal.

So what’s the fix? Start small.

Join a local group—even if it’s virtual. Text a friend to meet for a walk. Reconnect with an old colleague. Volunteer once a week somewhere you enjoy.

One of my clients started attending a weekly chair yoga class just to get out of the house. Three months in, she wasn’t just stronger—she had a whole new circle of friends.

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Connection protects you. Let people in.

Final thoughts

Here’s the uncomfortable truth most people avoid: independence doesn’t magically stick around.

It’s earned—through the small, daily choices you make now.

And while it might seem overwhelming to rework your routines, the beauty is that every small step adds up. Swap one frozen meal a day for something fresh. Learn one new tech skill a month. Say no once this week when you would’ve automatically said yes.

You don’t have to become a whole new person. You just have to stop doing the things that slowly take your power away.

Let go of what limits you. Build what strengthens you.

Your future self is already rooting for you.

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Avery White

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Formerly a financial analyst, Avery translates complex research into clear, informative narratives. Her evidence-based approach provides readers with reliable insights, presented with clarity and warmth. Outside of work, Avery enjoys trail running, gardening, and volunteering at local farmers’ markets.More Articles by Avery

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