10 Top Tips For Staying Healthy After 40.

40thru99. Helping You Age Better.

At 40thru99, we’re focused on helping people to age healthily … and get the most out of their retirement years.

After the stress of work, school and relationships in your 20s and 30s, a new set of challenges starts to creep up on you in your 40s.

Once-modest concerns about weight gain and wrinkles become much more pressing. Various health problems affecting older adults — including arthritis, diabetes, high cholesterol and hypertension — start to affect you directly.

With many people around you beginning to struggle with these issues, staying healthy after 40 requires a new degree of diligence. Luckily, with some smart lifestyle choices, it can be easy. By taking control of certain habits now and working proactively against potential future risks, you can remain as healthy as possible at any age.

Here are 10 tips to maintain your health in your 40s, 50s, 60s … and beyond:

1. Keep Moving (use it or lose it).

As you age, your joints will be less flexible and your muscles will be less toned. That said, you can be more active.

Keeping active can not only keep you fit, but also help improve your mood, sleep and even help you focus at work. It's also a great way to keep your mind sharp. In fact, the more active you are, the less you'll notice aches and pains.

But what kind of exercise should you be doing? Many experts say you should do a mix of cardio and strength training to maintain health once you get past 40.

- Cardio: This is the most important exercise you can do. It gets the blood flowing, helps burn fat, and improves your mood. Walking is the easiest, most accessible form of cardio. You can also try cycling, swimming, or even jogging if you're up for it!

- Strength training: While cardio is essential, it's also important to build muscle. Strong muscles will help support your joints as they get older. They'll also help you burn more calories and look more toned. You should be strength training at least three times a week.

2. Cardio Exercise is a Must.

As we mentioned, an important thing you can do for your health is to do some cardio. But what kind, and how often?

- What kind of cardio should you be doing? Ideally, you'll want to do low-intensity cardio, like jogging, walking, or even swimming. Try to do this at least three times a week.

- How often should you be doing cardio? Again, three times a week should be plenty. But it would be best if you didn't overdo it. Start with 30 minutes at a low intensity and work your way up.

- When should you be doing cardio? You can do it any time of day, but try to do it before 12pm. This will help prevent you from staying awake all night.

3. Strength Training Three Times a Week.

Of course, it's also important to build muscle. But how often should you be doing it? Well, it depends on your age and fitness level.

For most people, strength training three times a week should be enough. But you can do it more if you want to.

It's also important to remember that it takes time to see results from a workout. So don't get frustrated if you're not seeing results straight away.

4. Stay Hydrated.

Getting dehydrated may seem like a problem only teenagers have, but it's a serious concern for everyone.

As you grow older, your metabolism slows down, making you less thirsty and more likely to forget to drink water. This can lead to headaches, poor focus, and achy joints. And it doesn't just happen when you're partying late into the night. It can happen when you're sitting at your desk or running errands.

So what's a good strategy for drinking?

- Little and often. Drink water regularly throughout the day.

- Eat smaller, more frequent meals. Eating smaller meals throughout the day will keep you from getting hungry, which can lead to hunger-driven cravings for unhealthy food. It also keeps your metabolism firing regularly, which means you burn more calories throughout the day.

5. Get Enough Sleep.

As you age, you're going to feel tired more often. But it's more complex than hitting the pillow at 10pm. It's essential to make sure you're getting enough sleep. You should sleep for around eight hours a night, but you should aim to go to bed at least an hour before midnight.

Unfortunately, sleep is something we're all struggling with these days, thanks to our busy lifestyles. But there are a few things you can do to improve the quality of your sleep.

- The right time to go to bed: As we said, go to bed at least an hour before midnight. Midnight is when your cortisol levels peak. Cortisol is a hormone that triggers your fight-or-flight response. This means you'll be more likely to wake up feeling stressed and anxious if you go to bed at midnight.

- Turn off the TV, notebook, or phone: TV is like a drug; it's addictive. What's more, the light from your device will prevent the melatonin in your body from being released, so you'll stay more alert. So try to turn off your device an hour before bed.

- Avoid caffeine after 2pm: Caffeine is a diuretic that makes you pee more. It also messes with your sleep cycle. Don't drink it after 2pm if you want a good night's sleep.

6. Stay Away From Processed Food.

As you get older, it's easy to fall into the trap of eating processed food, like ready-made meals and frozen pizzas. Not only are they not that healthy, but they're also super expensive.

There are plenty of healthy recipes online. Why not try to make your own meals instead? It's not as hard as you think. It's cheaper, healthier, and way tastier. And it's a great way to spend quality time in the kitchen with friends or family.

By the way … you can also get a free 'Healthy Eating' recipe book when you subscribe to our free newsletter. (There's a link at the top and bottom of the page.)

7. Remember Your Skin.

As you get older, your skin will change and become less elastic. You're also more likely to suffer from wrinkles. And, unfortunately, there's not much you can do about it.

However, there are some things you can do to reduce the severity of wrinkles, or at least delay them. For example, ensure you're getting enough vitamins, like vitamins C and E. It'll help keep your skin hydrated and healthy. And remember to stay hydrated. It's also crucial for your skin.

Remember to moisturize and wear sunscreen, too. It's just as important for your face as it is for your body. And don't forget about your hands, too.

8. Commit To A Hobby You Love.

A hobby will not only keep you active and engaged in something you love, but it can also help relieve stress and keep your mind sharp. It doesn't matter if it's playing a sport or learning an instrument, committing to a hobby is a great way to stay focused, engaged and healthy in your 40s and beyond.

People who have a hobby are less likely to get bored and depressed, and more likely to have a positive outlook on life. Moreover, having a hobby will give you a sense of purpose, which can keep your mind active and healthy as you age.

What to choose? It doesn't really matter. The point is to do something you love that excites you. Choose something you can be passionate about, that you'll want to do even when you're tired or stressed out.

9. The Importance Of Friendships For Seniors.

Friendships are important for seniors because they provide a sense of purpose, social connection, and emotional support. Having a friend to turn to when you're feeling lonely or depressed can be especially helpful as you age. Having a solid group of friends can also help you stay physically active and maintain your mental health as you age.

While making new friends as you get older may be harder, building friendships with people in your local community can be an excellent way to meet new people.

As you age, finding ways to nurture relationships with others is important for overall well-being. If you have few friends, trying and making some new ones as you age is important. This could mean joining a book club, volunteering at a local senior center, or joining an online community like Facebook.

10. Don't Be Afraid To Try Something New.

Keeping your mind active is a significant factor in staying healthy in your 40s and beyond. As we age, our minds naturally slow down, which can lead to boredom, stress and depression. Why not try something new to keep your mind sharp?

- Take online classes: There are so many online classes available now. Why not try to learn a new language, or even take a computer coding class?

- Join a club: There is a club for almost everything. Whether you want to learn to paint or play basketball, there's a club for it. Joining a club will keep you active and give you a sense of purpose and belonging.

Subscribe To Our Free 40thru99 Newsletter. 

Get A Free eBook: "Healthy Recipes For Seniors."

If you're between 40 and 99, our regular newsletter contains valuable reviews and news that can help you be healthier as you age.

And when you subscribe, you can download our Healthy Eating recipe book. It's a free welcome gift.

No spam. We don't share your email address. Easy to unsubscribe. Maximum one newsletter a week.