Fab at 40+: These routines may help you stay intelligent and strong, and they may even save your life.
These ten healthy practices, supported by new research, will help persons over 40 stay active, intelligent, and healthy:
Routine medical examinations
After age 40, preventive care becomes even more important. Blood pressure, cholesterol, diabetes, prostate, and other cancer screenings can identify issues early and significantly increase the likelihood that you will be successful in treating them.
Advice: Get yearly physical examinations and screenings that are appropriate for your age and gender.
Ten wise behaviors that men should adopt after the age of forty, according to science
Moderate activity or daily strolls
Every day, a short 30-minute walk can help control weight, elevate mood, and lower the risk of heart disease. There is proof that dementia can be prevented with just five minutes of exercise per day.
Research: According to a JAMA Network Open study, taking 8,000 steps a few days a week reduced all-cause death by 15%.
Ten wise behaviors that men should adopt after the age of forty, according to science
Make getting enough sleep a priority.
Sleep is a superpower that is silent. Try to get 7 or 8 hours. Heart disease, weight gain, and memory loss are all associated with inadequate sleep. Don’t use electronics an hour before bed.
Research: According to a 2022 Nature Aging study, individuals between the ages of 38 and 73 benefit most from 7 hours of sleep in terms of their mental and cognitive health.
A healthy sleep schedule is essential to feeling relaxed and rejuvenated when you wake up.
A healthy sleep schedule is essential to feeling relaxed and rejuvenated when you wake up.
Consume an anti-inflammatory, well-balanced diet
Give priority to entire grains, lean meats, vegetables, and healthy fats. Reduce your intake of sugar, processed meals, and excess carbohydrates.
Steer clear of soda, chips, sugary snacks, and refined carbohydrates.
Accept foods high in fiber, such as fish, nuts, berries, and olive oil.
Effectively handle stress
Prolonged stress has an impact on testosterone levels, sleep, and heart health. Engage in journaling, breathing techniques, or mindfulness.
Stress impacts “all systems,” including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, neurological, and reproductive systems, according to a 2018 American Psychological Association study.
Keep your weight in check
Particularly, belly obesity is associated with higher risks of diabetes, heart disease, and hormone abnormalities.
Study: One session of moderate-to-intense physical activity has immediate health advantages, according to the US CDC (November 2024). Regular exercise also helps prevent several chronic diseases and weight problems.
Give up smoking
Smoking damages heart health, speeds up aging, and raises the chance of cancer.
Note: Physicians advised against smoking in any way, including using traditional pipes like shisha or midwakh. Despite being relatively new, vaping has “concerning signs” of respiratory problems, according to the British Heart Foundation. Due to the extended exposure to hazardous compounds during sessions, hookah smoking is just as dangerous as smoking cigarettes.
Maintain your social connections
Depression and cognitive deterioration are more likely to occur when people are isolated. Continue to interact with your community, family, and friends.
Advice: While in-person encounters are ideal, regular conversations with pals who aren’t afraid to encourage you to maintain positive habits can be quite beneficial.
Training for flexibility and strength
To preserve balance, joint health, and muscular mass, mix resistance and flexibility training. The only activity that has been shown to lessen the symptoms of sarcopenia and decrease its progression is strength training.
A 2023 study by the University of Texas (UT) Southwestern Medical Center found that weight exercise two to three times per week can prevent sarcopenia, or age-related muscle loss.
Maintain mental activity
Read, take classes, play strategic games, or pick up new skills. Dementia and cognitive decline are prevented by mental stimulation.
Try studying a language (Arabic, Latin, Italian, Malayalam, etc.—the world is vast), solving puzzles, or picking up an instrument.