4 Things Women over 50 Should Do Every Day

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Daily healthy habits can maintain strength, independence and healthy aging.

• Eating enough protein at each meal helps to preserve muscle, which decreases with age.

• Prioritize quality sleep and stress management to support long-term heart health.

Maintaining a healthy lifestyle matters at any age, but it can become especially important for women over 50. Muscle mass and bone density typically decline with age, while the onset of menopause can affect body composition and cardiovascular health. Over time, these changes can influence practical aspects of daily life, including your ability to climb stairs, carry groceries, recover from illness and remain physically independent.

Fortunately, the habits that help protect these abilities don't require a lifestyle overhaul or expensive supplements. Many can be easily incorporated into your daily routine. We spoke with health professionals about four things women over 50 should do every day to support their long-term health.

1. Include a Protein Source at Every Meal

"One of the biggest shifts I make with my patients over 50 is helping them prioritize protein," says Lexi Yoo, FNP-BC, CPNP, IFMCP . 

Prioritizing protein after 50 helps supply the amino acids your body uses to repair and maintain muscle tissue. Preserving muscle is important because age-related losses can make everyday tasks more difficult and may increase risk of falls and impair recovery from an illness or hospital stay.

One systematic review found that older adults who ate more protein than the current recommended dietary allowance (0.36 grams per pound of body weight per day, or 0.8 grams per kilogram per day) tended to have greater strength and better physical performance, although the long-term findings were less consistent.

Preserving muscle may also provide more physical reserve when your health is disrupted. Research found that older surgical patients with age-related muscle loss experienced more postoperative complications.

While protein alone cannot guarantee faster recovery or prevent age-related decline completely, consistently eating enough protein —along with regular strength training—can help maintain the muscle mass you already have, which may support your health over the long term.

Yoo recommends building meals around foods such as eggs, strained (Greek-style) yogurt, cottage cheese, fish, poultry, tofu and edamame.

2. Move Your Body

Staying physically active supports the muscle strength, bone health, balance and cardiovascular fitness that help women stay independent as they age. This can become particularly important after menopause, when losses in muscle strength and bone density can accelerate.

Daily movement can include walking, dancing, climbing stairs or any other activity that raises your heart rate and gets your body moving. Weight-bearing aerobic activity like a brisk walk, for example, also places healthy stress on your bones, while balance-based movements like dancing can help build coordination and possibly prevent falls.  

Strength training remains an important part of that routine, even though it does not need to happen everyday. "I would prioritize resistance training to ensure retention and growth of muscle mass," says Kristin Kirkpatrick, RD .

Research shows that resistance training can lead to meaningful improvements in muscle and bone health during and after menopause. One randomized trial found that postmenopausal women who completed a free-weight resistance training program became stronger and improved their body composition. Additionally, a meta-analysis found that regular exercise—of all types—improved bone mineral density at the spine, femoral neck and hips in postmenopausal women.

"This type of comprehensive approach can minimize falls and promote independent functional status," says Robert Thompson, D.O., M.S., CPE, FAAFP .

Exercise guidelines recommend at least 150 minutes of moderate aerobic activity each week, along with a minimum of two days of muscle-strengthening exercise. You can meet those goals by walking or doing another aerobic activity most days, adding two or three strength sessions each week and practicing balance for a few minutes at a time. Anyone with osteoporosis, joint pain or limited mobility may need help from a physical therapist or other health professional to ensure safe movement.

3. Maintain a Consistent Sleep Schedule

Poor sleep can be particularly impactful for women over 50, especially when it comes to heart health and healthy aging.

One study that followed around 2,500 middle-aged women for up to 22 years found that those with persistent insomnia symptoms had a higher risk of later cardiovascular events, particularly when they also slept fewer than six hours per night. Because the study was observational, it cannot prove that poor sleep caused those events, but it does suggest that chronic insomnia may be an important cardiovascular risk marker during and after menopause.

"Sleep is one of the most overlooked pillars of healthy aging," says Yoo. She recommends maintaining a consistent sleep schedule and getting morning light soon after waking, which can help reinforce the body's sleep-wake rhythm. Adults generally need at least seven hours of sleep each night, although individual needs vary.

Thompson also recommends establishing a consistent bedtime routine and limiting screen time before bed. Together, a predictable wake time and a wind-down routine can provide structure at both ends of the day.

Hot flashes, snoring, frequent waking and difficulty falling asleep should not automatically be written off as a normal part of aging. If they regularly interfere with your sleep, bring them up with your health care provider, since treating the underlying problem can be just as important as healthy sleep habits.

4. Take a Deliberate Stress Break

Heart disease risk rises during and after menopause, including changes in blood pressure, cholesterol, insulin sensitivity and body composition. While stress is a normal part of life, chronic stress can put additional strain on the cardiovascular system, adding to the burden of existing risk factors over time. Learning to manage stress—and seeking help when needed—can therefore play a key role in long-term health.

One simple addition to your daily routine is breath work , particularly slow, controlled breathing. This may help calm some of the body's immediate cardiovascular responses to stress, such as temporary increases in heart rate and blood pressure. One meta-analysis found that slow-paced breathing lowered systolic blood pressure (the top number) and heart rate immediately after practice. It also increased heart rate variability, which reflects the nervous system's ability to adjust the time between heartbeats and is generally considered a marker of heart health and resilience to stress. The researchers found less consistent improvements in perceived stress, suggesting the physiological effects may be easier to measure than to notice subjectively.

"Taking a few times a day to focus on breath work can make a big difference," says Kirkpatrick. She suggests taking three minutes in the morning, afternoon and evening to close your eyes and breathe slowly and deeply. While brief breathing exercises won't remove the source of chronic stress or replace treatment for high blood pressure, they may help your heart rate and blood pressure return toward their resting levels after a stressful moment.

Our Expert Take

Prioritizing healthy habits after age 50 can have a meaningful impact on your long-term health. Eating enough protein and participating in regular exercise can help support muscle maintenance, promoting mobility, balance, independence and recovery from illness. Getting quality sleep and managing stress also support healthy aging and may help reduce heart disease risk during and after menopause.

While these habits cannot replace treatment for persistent insomnia, osteoporosis, high blood pressure or significant muscle loss, they can help protect the physical reserve you rely on for everyday life.

Read the original article on EatingWell