Achieve a balanced life after 50

Posted by Tarun Khilariwal on December 24, 2023

Life after 50 can be a time of great joy and fulfillment, but also of new challenges and uncertainties. You may be facing retirement, health issues, family changes, or other transitions that require you to adapt and adjust your lifestyle. How can you find a balance between your physical, mental, emotional, and spiritual needs, and enjoy the best years of your life? Here are some tips to help you achieve a balanced life after 50.

1. Maintain a schedule

One way to ensure a balanced life is to schedule your time. If you’re spending all of your time at work or most of your free time doing one activity, it’s hard to maintain balance in all areas of your life. A schedule can help you to balance your time in various areas that are important to you, such as work, family, friends, hobbies, health, and leisure. Maintaining a schedule can help you accomplish goals and create balance in how you spend your time1.

For example, write a schedule based on your priorities each week. You may work a set amount of hours each week, but spend your after-work time with family, friends, and meaningful activities. Participate in a weekly bowling league, schedule regular dinners with your spouse, and plan time for your kids. Think about what activities you have to do, enjoy doing, and want to do. Then, try ranking these activities in order of their importance to you and then assign an appropriate amount of time to each activity.

2. Make compromises

You rarely can “have it all,” so compromises are necessary to keep yourself (and those around you) happy. It can be hard to balance your own life, but if you have a partner or spouse, children, extended family and friends, you must also consider their needs alongside your own. However, whatever you deem to be balanced may come at its own costs. For example, if you want to focus more on family and less on work, this can affect your job opportunities and income. Decide your goals and primary focus and know that you will likely make compromises along the way1.

For example, if you’re a student, you may make compromises for your studies that reduce spending time with friends and having fun, at least for a time. These compromises may be difficult, but can help you attain a job later.

3. Think positively

Your thinking can shape how you perceive each day and situation. Maintain a positive approach to life and the changes that come across your path. Reduce your negative self-talk such as, “I can’t do that” or, “They would never pick me” and focus on positive things about yourself or situations. Positive thinking can help you cope with stress, overcome challenges, and improve your mood and well-being1.

For example, instead of saying, “I’m too old to learn a new skill,” say, “I have the experience and wisdom to master a new skill.” Instead of saying, “I have no friends,” say, “I have the opportunity to meet new people and make new friends.”

4. Exercise regularly

Exercise is one of the best things you can do for your health and happiness after 50. Exercise can help you lose weight, build muscle, prevent or manage chronic diseases, improve your mood, boost your energy, and enhance your cognitive function. Exercise can also help you maintain your balance, mobility, and independence as you age2.

The best exercises for people over 50 are those that combine strength, cardio, and flexibility. Some examples are planks, bird dogs, squats, lunges, push-ups, walking, jogging, cycling, swimming, yoga, and tai chi. Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week, or a combination of both. You can also do some muscle-strengthening activities at least twice a week2.

5. Get enough sleep

Sleep is essential for your physical and mental health, especially after 50. Sleep can help you repair your body, consolidate your memory, regulate your hormones, and enhance your immune system. Sleep can also affect your mood, energy, productivity, and creativity. Lack of sleep can increase your risk of obesity, diabetes, heart disease, stroke, depression, and dementia3.

The recommended amount of sleep for adults over 50 is seven to nine hours per night, but this may vary depending on your individual needs and preferences. To improve your sleep quality, try to follow a regular sleep schedule, avoid caffeine, alcohol, and nicotine before bed, limit your exposure to blue light from screens at night, create a comfortable and dark sleeping environment, and relax your mind and body before bed3.

6. Eat a balanced diet

Your diet plays a vital role in your health and well-being after 50. Your diet can provide you with the nutrients, energy, and antioxidants you need to prevent or manage various health conditions, such as high blood pressure, high cholesterol, diabetes, osteoporosis, and cancer. Your diet can also affect your weight, skin, hair, and digestion4.

The best diet for people over 50 is one that is balanced, varied, and moderate. It should include plenty of fruits, vegetables, whole grains, lean proteins, healthy fats, and water. It should limit or avoid processed foods, added sugars, salt, and saturated and trans fats. You may also need to adjust your calorie intake and portion sizes according to your activity level and metabolic rate4.

7. Stay connected

Social connection is one of the most important factors for your happiness and longevity after 50. Social connection can provide you with support, companionship, belonging, and purpose. It can also protect you from loneliness, isolation, depression, and cognitive decline. Studies have shown that people who have strong social ties live longer and healthier than those who don’t.

To stay connected after 50, you can maintain your existing relationships with your family, friends, neighbors, and colleagues. You can also make new connections by joining clubs, groups, classes, or volunteering opportunities that interest you. You can also use technology, such as phone calls, video chats, social media, or online platforms, to keep in touch with your loved ones or meet new people.

8. Find meaning and purpose

Finding meaning and purpose in your life can give you a sense of direction, motivation, and fulfillment. It can also help you cope with stress, adversity, and loss. Meaning and purpose can come from different sources, such as your work, your hobbies, your values, your spirituality, or your legacy. Finding meaning and purpose can also help you contribute to the world and make a positive difference.

To find meaning and purpose after 50, you can reflect on your strengths, passions, and goals. You can also explore new opportunities, challenges, and experiences that can enrich your life and expand your horizons. You can also share your wisdom, skills, and talents with others, such as mentoring, teaching, or volunteering. You can also express your gratitude, joy, and love for the people and things that matter to you.


A balanced life after 50 is possible and desirable. By following these tips, you can improve your physical, mental, emotional, and spiritual well-being, and enjoy the best years of your life. Remember, balance is not a fixed state, but a dynamic process that requires constant adjustment and adaptation. Be flexible, be open, and be happy. You deserve it.