60 and thriving: Six rules for a healthier, happier life

As I stand at the threshold of my 60th birthday, I find myself reflecting not on stock market trends or career milestones, but on the true wealth I have enjoyed over the years: my health. Hitting this significant age is a privilege that grants a certain clarity. Looking back over six decades, I can condense the most important lessons I have learnt about staying well into six simple but profound rules.

I offer these not as medical advice, but as the hard-won wisdom of a life lived—a life that saw me, at times, neglecting the very foundation it stood upon. If these lessons inspire even one reader to shift their focus and make a single positive change, then this celebration will be worth it.

1. Health is Everything

For years, like many, I was caught in the competitive current of life, trying to prove my worth. I chased career success, believing that time spent with friends and family, taking a long walk, or getting enough sleep was time stolen from the office or other seemingly “important” pursuits. 

However, I learnt the painful truth the hard way. Over a decade ago, a sudden, non-life-threatening but debilitating illness put me on the sidelines. In that moment, the applause, the recognition, and the “hard worker” posture I had laboured so hard for melted into irrelevance. All I wanted was to feel well enough to walk without pain and sleep soundly.

The truth is that health is the sun that allows your garden of career, family, and hobbies to blossom. Once I truly understood this, my priorities naturally shifted. I realised that protecting my health was the single most responsible act I could perform for my family, my employers, and, most importantly, myself. I decided to reorder my priorities and guard my rest moments like a precious commodity.

2. Find a Personal Doctor, Not Just a Clinic, and Make Them Your Friend

We often treat medical professionals like mechanics: someone you only see when the engine is smoking. We move from a walk-in clinic to a specialist, getting fragmented care. This is one mistake that prevents true preventative health.

My most valuable health discovery was cultivating a consistent, trust-based relationship with a single, dedicated doctor at every point. This is the professional who sees the whole picture. They know your family history, remember the subtle, year-on-year changes in your vital signs, and understand your work stress and personal lifestyle challenges.

This relationship should be a partnership built on transparency. Do not just follow their orders; talk to them openly. When a health crisis shows up, having this dedicated, knowledgeable friend in your corner who understands your history and baseline is priceless. They become your primary advocate, your strategist, and your long-term guide. This continuity of care is the bedrock of proactive health management.

3. Make it a Habit to Know Your Health Status

Imagine investing in a business without ever looking at the balance sheet or driving a car without a dashboard. It sounds ridiculous, yet many of us do this with our bodies. You must be an active participant in your own well-being. This means regular check-ups, blood tests, and screenings. It means knowing your blood pressure (not just “normal”, but what your normal is), your cholesterol profile, your blood sugar, and key inflammatory markers. 

When you know your status, you replace passive hope with active management. You can spot trends before they become problems. If your cholesterol is creeping up, you do not wait for a crisis; you adjust your diet and exercise. Knowledge is not just power; it is longevity. Make the annual physical non-negotiable, and then discuss the results with your doctor until you genuinely understand them.

4. Never Wait for Suspicion Before Seeking Help

This lesson stems from human nature—specifically, the fear and denial that stop people from picking up the phone when they feel a persistent ache or notice a strange change. We tell ourselves, “It’s probably nothing,” or “I’ll wait and see if it goes away.” Unfortunately, this delay is where opportunity is often lost and tragedy begins.

The truth is that nearly every serious illness (from certain cancers to heart disease) is highly manageable or curable if caught in its earliest stages. The moment you notice a persistent change, a pain that does not subside, or anything that feels genuinely “off”, reach out to your doctor. They are paid to address concerns. It is always better to hear, “It’s nothing serious,” than to wait until the problem has grown deep roots and limited your treatment options. 

5. Invest in Your Health as You Would Invest in the Most Precious Thing in Your Life

Health investment is not just about paying deductibles. It is all about spending money on high-quality, whole food rather than cheap processed alternatives. It means budgeting for that gym membership or finding a great personal trainer. It is buying a comfortable, supportive mattress for quality sleep, or perhaps spending money on a therapist to manage chronic stress.

These costs are not expenditures; they are premiums paid into your future quality of life. Think of it using a simple metric: Will this expenditure allow me to be more active, energetic, and independent in ten years? If the answer is yes, then the return on investment is endless and well worth it. Treat your health account like your most valuable asset. What you put into it today determines what you can withdraw from it in your later years.

6. Don’t Wait Till You’re Getting Old: Start When You Are Young

Perhaps the most crucial lesson I can share with younger generations is this: you are not invincible, and you should not wait for a physical or mental crisis to serve as a wake-up call.

The key to a vibrant old age is not recovery from illness; it is consistent, decades-long prevention. So, if you are still young, I urge you to start making your health a priority right now. Begin that consistent movement routine, learn stress-management techniques, prioritise whole foods, and protect your sleep as much as you can. Your 60-year-old self will thank you for the compound interest you built into your body over a lifetime.

Now, my 60th birthday is a time of profound gratitude. I am grateful for the lessons learnt, the second chances taken, and for the wisdom that has replaced youthful ignorance. I hope these six golden rules will serve as a simple, actionable roadmap for you because the greatest joy in life is having the health and energy to truly live it, well into your golden years.

Ojenagbon, a health communication expert and certified management trainer and consultant, lives in Lagos.