Vitality in our later years often comes down to small, intentional shifts that reshape how we age—sometimes starting far later than you’d expect.

Longevity without vitality isn’t much of a win. Living to 90 only matters if you can still walk, laugh, and create memories with the people you love.

What’s interesting is that many people who thrive into their 90s don’t start off as perfect models of health. Instead, they make key changes later in life—often after 60—that set them up for a vibrant final chapter.

Here are eight habits that tend to show up again and again.

1. They keep moving every single day

We all know exercise matters, but here’s the twist: the 90+ crowd rarely turns into gym rats. Instead, they focus on movement they enjoy—walking, gardening, yoga, tai chi.

Dan Buettner, who studied the world’s Blue Zones, found that the longest-lived people don’t “work out” in the modern sense. They simply move naturally throughout the day. As he put it, “Longevity happens to people who have the right lifestyle, not the right genetic code.”

I’ve noticed this on my own travels. In small towns in Italy, I watched men and women in their 70s and 80s walk to the market every day. It wasn’t exercise—it was life. And that consistency, multiplied over decades, builds vitality.

The key here is sustainability. It’s not about pushing yourself to the brink in a spin class. It’s about weaving movement into your life so that it never feels like a chore.

2. They eat with intention

This doesn’t mean they follow the latest fad diet. Instead, they make conscious choices about food. Smaller portions, more plant-based meals, fewer processed products.

One friend of mine switched to mostly plant-based eating at 65 after his doctor warned him about cholesterol. Now in his 80s, he bikes with his grandkids. He swears it’s not just what he cut out, but what he added in—beans, leafy greens, nuts.

Science backs him up. Research shows that people who adopt plant-forward diets later in life still reap the benefits, including better heart health and lower inflammation.

And let’s be real: at 60, food often becomes less about indulgence and more about function. People who thrive past 90 learn to see food as fuel for tomorrow rather than just comfort for today.

3. They maintain a learning mindset

What keeps you sharp into your 90s isn’t just crossword puzzles—it’s curiosity.

I’ve mentioned this before, but when I interviewed a retired teacher in her late 80s, she said the secret to her energy was “never stopping school.” She still takes online courses and joins book clubs.

The brain, like a muscle, responds to use. Psychologist Carol Dweck’s research on growth mindset applies here: people who believe they can keep learning actually do. And that belief translates into vitality well past retirement age.

I’ve seen this in small but powerful ways. A man I know in his late 80s started learning Spanish at 70 because he wanted to travel. He never became fluent, but the process itself kept his mind sharp. He still jokes, “I know just enough Spanish to order a beer anywhere in Mexico—and that’s enough for me.”

4. They build strong social connections

Loneliness is as damaging to longevity as smoking a pack a day. That’s not my opinion—that’s data from the Harvard Study of Adult Development, one of the longest-running studies on human life.

Those who live longest often invest heavily in relationships. They stay connected to old friends, make new ones, and engage with younger generations.

When I visited Okinawa, Japan—a region famous for its elders—I noticed how many people over 80 still meet daily for tea or small community projects. They laugh. They gossip. They belong.

That sense of belonging, more than any supplement, sustains them.

And here’s a small but important detail: they don’t just wait for others to reach out. They initiate. They call, they invite, they check in. It’s this proactive approach that turns acquaintances into lifelong support systems.

5. They cultivate flexibility, not rigidity

This one surprised me at first. We think of older people as “set in their ways.” But the vibrant 90-somethings I’ve met are the opposite.

They adapt. They pick up new hobbies, try new foods, and embrace technology instead of fearing it.

A neighbor of mine started photography at 68. Now he’s 92 and still takes better photos than I do. He says, “The moment you stop trying new things is the moment you start shrinking.”

Psychologists would call this cognitive flexibility—the ability to adapt thinking and behavior to new situations. It’s one of the strongest predictors of both mental sharpness and emotional resilience in later life.

And it doesn’t always look grand. Sometimes it’s as simple as learning how to FaceTime the grandkids or experimenting with a plant-based recipe. Each small act of openness compounds into long-term vitality.

6. They protect their sleep

Sleep often gets ignored in longevity conversations, but it’s a core pillar. Studies link poor sleep with higher risk of dementia, cardiovascular problems, and faster aging.

Interestingly, many people I’ve spoken with didn’t get serious about sleep until later in life. After years of late nights and stressful jobs, they finally realized rest wasn’t optional.

One 91-year-old I know swears by her evening ritual: herbal tea, dim lights, no screens after 8. “I wasted decades on too little sleep,” she told me. “Now I treat bedtime like medicine.”

And she’s not alone. Sleep scientists note that older adults who create consistent bedtime routines not only live longer but live sharper. Sleep is when the brain clears toxins, when the body repairs itself. Miss it, and vitality slowly slips away.

7. They find purpose beyond themselves

Viktor Frankl wrote, “Those who have a ‘why’ to live, can bear almost any ‘how.’” Purpose is not just a poetic idea—it’s linked to longer, healthier lives.

And here’s the thing: purpose doesn’t have to mean starting a foundation or writing a book. For many, it’s about caring for family, volunteering, mentoring, or even just tending a garden.

After 60, people who thrive into their 90s often reframe their identity. They’re no longer “retired,” they’re contributors in a new way. That sense of purpose anchors their vitality.

I once met a man in Greece who was well into his 80s and still ran a small community choir. He said he could have quit years earlier, but “the music keeps me alive.” That struck me. Purpose doesn’t need to be grand—it just needs to be alive.

8. They manage stress intentionally

Nobody escapes stress. But those who stay vibrant learn to manage it.

Some lean on meditation, others on prayer, others on simply spending more time in nature. I’ve seen people shift from high-stress jobs to slower living and flourish in ways they didn’t expect.

As noted by Dr. Elissa Epel, a stress researcher at UCSF, “How we respond to stress is more important than the stress itself.” People who develop calming practices—even late in life—protect their bodies from the wear and tear of chronic stress.

And crucially, they don’t just avoid stress—they build resilience. I met a woman who started practicing tai chi at 70. She told me, “It’s not about eliminating stress. It’s about giving my body and mind a rhythm to return to.” That rhythm has carried her well into her 90s.

The bottom line

The habits that fuel a long, vibrant life don’t require perfection. They require small, consistent shifts that compound after 60.

Movement. Food. Curiosity. Connection. Flexibility. Rest. Purpose. Stress management.

Not glamorous, not trendy, but deeply human.

And the best part? It’s never too late to begin.