Know Your Numbers: The Key Health Markers to Track After 60
Turning 60 is a milestone worth celebrating. It’s also a time when being proactive about your health becomes more important than ever. While aging is inevitable, many of the conditions associated with it are not. By keeping a close eye on a handful of key health metrics, you can catch problems early, maintain independence, and improve both the length and quality of your life.
Here are the most important health metrics to pay attention to after your 60th birthday.
1. Blood Pressure
High blood pressure (hypertension) is one of the most significant risk factors for heart disease, stroke, kidney disease, and cognitive decline. Because it often has no symptoms, it’s sometimes called the “silent killer.”
After 60, your arteries naturally stiffen, making elevated blood pressure more common. In general, a target below 130/80 mmHg is recommended for many older adults, though your doctor may suggest a different target based on your overall health. Some research suggests a more aggressive, lower target of 120/80 mmHg is appropriate for older adults.
Regular monitoring, whether at home or during medical appointments, can help you and your doctor determine whether you need to make lifestyle changes or adjust your medications. Reducing salt intake, staying active, managing stress, and maintaining a healthy weight can significantly improve your blood pressure readings.
2. Lipid Panel
A lipid panel measures the level of various fatty substances in the blood, including cholesterol and triglycerides. Cholesterol is a waxy, fatty substance that your liver naturally produces to build cell walls. It comes in two forms: LDL (that’s the “bad” cholesterol) and HDL (“good” cholesterol). Triglycerides, meanwhile, are a type of fat. High levels of LDL and triglycerides contribute to the buildup of plaque in the arteries, raising the risk of heart attack and stroke.
As you age, the risk of plaque buildup in arteries increases. While lipid panel targets vary, many experts aim for:
· LDL: Lower is better, especially if you have other risk factors.
· HDL: 40 mg/dL or higher for men, 50 mg/dL or higher for women.
· Triglycerides: Below 150 mg/dL.
Dietary adjustments, regular exercise, and medications such as statins (when appropriate) can help manage cholesterol effectively.
3. Blood Sugar
The risk of type 2 diabetes increases with age. Even if you’ve never had issues with high blood sugar, it’s important to monitor your fasting glucose and hemoglobin A1C levels after 60.
The A1C test reflects your average blood sugar over the past two to three months. For many older adults, an A1C below 7% is a common goal, though targets may be slightly higher depending on your other health conditions.
Uncontrolled diabetes can lead to complications like heart disease, nerve damage, kidney problems, and vision loss. Maintaining a balanced diet, staying physically active, and monitoring weight are powerful preventive measures.
4. Body Composition and Weight
Your body mass index (BMI) is a general measure of your weight status; it assesses your weight with respect to your height. However, after 60, your body composition—the ratio of your fat-free mass to fat tissue—becomes even more important than weight alone.
As we age, we tend to lose muscle mass and accumulate fat, especially around the belly. This shift can increase your risk of falls, frailty, metabolic disease, and mobility problems.
A scale is helpful, but instead of just measuring your weight, pay attention to:
· Waist circumference, since excess abdominal fat is linked to heart disease and diabetes.
· Muscle strength and endurance.
· Unintentional weight loss, which can signal underlying illness.
Incorporating resistance/strength training and adequate protein intake is crucial for preserving muscle mass.
5. Bone Density
Bone health is an often-overlooked metric for the over-60 crowd. Both men and women experience bone loss with age and have a higher risk of osteoporosis, a disease that weakens the bones. Fractures are also more common with age, particularly at the hip, spine, and wrist.
A DEXA (dual-energy X-ray absorptiometry) scan measures bone mineral density and helps assess your risk of fractures; it’s used to diagnose osteoporosis and can also aid in measuring your body composition. Early detection of weakening bones via a DEXA scan allows for interventions such as weight-bearing exercise, calcium and vitamin D optimization, and medications, all of which can strengthen your bones.
Preventing fractures is especially important. For example, breaking your hip can cause you to become hospitalized, reduce your ability to walk, and even increase your risk of death.
6. Kidney Function
Kidney function gradually declines with age, even in healthy people. A simple blood test measuring creatinine and calculating estimated glomerular filtration rate (eGFR) can give you and your doctor insights into your kidney health.
Chronic kidney disease can worsen silently. Monitoring your kidney function is especially important if you have high blood pressure, diabetes, or take medications that affect the kidneys.
Drinking enough water, eating a healthy diet, and keeping your blood pressure and blood sugar in check can keep your kidneys healthy.
7. Vision and Hearing
While not always discussed as “metrics,” vision and hearing assessments are important screenings to get as you age.
Regular eye exams can detect glaucoma, macular degeneration, cataracts, and diabetic eye disease, all conditions that may not cause symptoms in early stages. Similarly, hearing loss is common after 60 and is linked to social isolation, depression, and even cognitive decline and dementia. Routine hearing checks (and hearing aids when necessary) can improve your quality of life and safety.
8. Cognitive Function
Memory lapses can feel more noticeable with age, but tracking your cognitive health is important. While occasional forgetfulness can be normal, progressive changes in memory, reasoning, or language deserve medical attention.
Discuss cognitive screenings with your doctor if you notice changes. Managing cardiovascular risk factors, staying socially engaged, exercising regularly, and challenging your brain with new activities all support cognitive resilience.
9. Physical Mobility
Your ability to move around safely can say a lot about your long-term health. Metrics such as walking speed, balance, grip strength, and ability to rise from a chair are surprisingly strong indicators of overall vitality. Luckily, many smartphones have apps that can measure some of these metrics; Apple Health, for example, will measure your walking speed, step length, and steadiness.
Declines in these metrics can mean you have a higher risk of falling and be a sign of broader health issues. Regular physical activity, strength training, balance exercises, and stretching are great ways to combat this.
Health Is Priceless
After 60, health isn’t just about avoiding disease; it’s about maintaining your function, independence, and quality of life. In your younger years, you may have been able to skate by without paying strict attention to your body, but as you age, staying healthy usually requires a little more intention. It’s well worth it to feel your best and stay independent for as long as possible, however.
By regularly monitoring these key metrics and going to regular check-ups with your doctor, you can catch problems early and feel more in control of your health as you age.