I help and interact with a lot of people in their 60s, 70s, and 80s who are very active (mostly cyclists and skiers, both alpine and nordic). Most have been exercising a lot since they were young, adjusting their workout regimens as they age and leveraging the good (e.g. better endurance as you age) and trying to minimize the bad (e.g. reduced agility and muscle tone).
Most of them consult a coach or personal trainer to provide guidance and encouragement. These coaches and trainers run the gamut. Some are the "hardball" types, others are more holistic and sympathetic - it all depends on the person.
I'm a coach in both alpine ski racing and cycling, and at 51 (as I type this) I've already had a total hip replacement (7.5 years ago) as well as my fair share of other injuries that come from intense face-offs with gravity and physics. I know what it's like to lose mobility and fitness, and I know firsthand that recovering lost fitness, flexibility, and mobility takes hard work and dedication.
Yes, much of it has to do with overall activity level, as well as a healthy diet. In the U.S. we eat too many "footstuffs" - i.e. heavily processed foods with too many chemicals, sugars, salts, and fats. It's what drives the food economy here, and the foods are engineered to be addictive (for instance, Oreo cookies have been shown to be as addictive as opiods and cocaine - yikes!). I've adjusted my diet to be closer to what I eat when I'm in Europe: a lot of fresh, seasonal foods with minimal ingredient lists, seasoned reasonably. It's why I stay in places with kitchens and shop at farm markets - i.e. live like a local.
It doesn't mean I cut out all of the tasty treats - that's part of travel and life. But I earn the treat by maintaining a super active daily schedule. While I'm lucky that I have a job that allows me to be active on my bicycle, in the gym, and on the hill, I know it's not easy for others who juggle work and family life - time is finite. And that's why it takes dedication and, more often than not, guidance.
I also choose to live in a community (in my case, a densely populate urban environment) where almost all of my needs are walking or biking distance away. I do 90% of my shopping on foot or with my bike - and yes, this includes Costco runs! My car doesn't see a lot of use outside of the ski coaching season (mainly because the hills I coach at aren't on a transit line) and that's perfectly fine for my own needs. But this kind of living has its drawbacks (e.g. small living space, no yard or garden, and the overall noise of living in a city), and I don't see it as the end-all, be-all for everyone. But it's an ideal situation for an active lifestyle, especially as I age.
Whatever the case, it's important to ramp up to any change in physical activity or diet, not only to make it more palatable but also to prevent it from being such a shock that it discourages continuing with the changes. Change, as they say, is hard, so it's best to make the transition easier.
It makes me very happy to see people discussing these challenges of aging, time budgeting, and finding ways to keep active. Find an activity - one that makes you sweat, gets your heart and breathing rate up, is weight bearing, etc. - that makes you want to continue doing it moving forward. Smile through the inevitable pain as your muscles and joints adjust (but please: see a physician if any pains are greatly outside of normal because chronic pain is not good). Attitude is a key component.
Good luck, all - and keep up the positive talk!
