At 40, you’re probably starting to feel a bit more aches and pains than you did in your 20s. You might not be able to burn the candle at both ends like you used to. And those all-nighters are catching up to you. It might be time to start making your health a priority. Here are a few tips to get you started.
Get Moving
If you’re not exercising regularly, now is the time to start. Just 30 minutes of moderate exercise most days of the week can improve your cardiovascular health, help prevent weight gain, and increase your muscle mass and strength. If you haven’t been active in a while, talk to your doctor before starting an exercise program. They can help you develop a safe and effective plan that fits your needs and abilities. Or start slowly with some walking. With time your body will tell you when to add some extra exercise or slow down. If you haven’t been exercising in while, remember to start slowly. You may be surprised how much your body has changed since you were in your 20s.
Don’t wait until you’re old to start taking care of your health
This is especially important if you’re starting to notice that you’re not as young as you used to be. You don’t have to go out and run a marathon, but even 30 minutes of moderate exercise most days of the week can make a big difference in your health. If you’re not active, start slowly and work your way up.
For others reading this post: taking care of your health is important at any age! The sooner you understand that the better your life will be.
You’re never too busy to take care of your health
If you’re feeling overwhelmed and don’t think you have time to add another thing to your to-do list, think again. Taking care of your health can be as easy as making a few small changes to your daily routine. Here are a few tips:
- Instead of filling up yourself with fast food, prepare your own lunch and bring it with you to work instead of eating out. Not to mention, that it can save you some pocket money and…calories. If you are not very much into cooking, choose some other healthy options like fresh fruits and nuts. Again, avoid french fries for everyday lunch/snack. It would be a much better option if you get some ready-to-eat frozen foods.
- Avoid processed foods. Processed foods are often high in unhealthy fats, sodium, and sugar. Choose fresh fruits and vegetables, lean protein, and whole grains instead.
- Drink plenty of water. Dehydration can cause fatigue, headaches, and digestive problems. Drink plenty of water throughout the day to stay hydrated and healthy.
Making small changes like these can help you take better care of your health without adding stress to your schedule. So don’t wait – start taking care of yourself today!
Eat a Healthy Diet
I can’t stress enough, how important it is to eat healthily. In my 20s, I could easily have 4 pizzas a day and didn’t have any problems “keeping the fat away”.
As we age, our metabolism slows and we don’t need as many calories as we did when we were younger. Eating nutritious foods can help us maintain a healthy weight, have more energy, and avoid diseases like heart disease, stroke, and diabetes. Eating healthy doesn’t have to be difficult or boring. Focus on consuming more fruits, vegetables, whole grains, and lean protein. And limit processed foods, sugary drinks, and red meat.
I like Tim’s Ferriss approach to diet. Especially the “Cheat Day”. Over the week you should avoid all sorts of snacks, but once a week he proposes a cheat day when you can have some snacks. It does work for me. It may be hard to stop eating snacks completely, but allowing yourself to have some (in moderate quantities) once a week, usually satisfy my craving for sweets. It may be hard, but it is definitely doable with time and a bit of discipline.
Don’t Smoke
If you smoke cigarettes, now is the time to quit. Smoking is one of the leading causes of preventable death in the United States. Quitting smoking has immediate and long-term benefits for your health, including reducing your risk of heart disease, stroke, lung cancer, and other diseases. There are many resources available to help you quit smoking for good. Talk to your doctor about nicotine replacement therapy or prescription medications that can help make quitting easier.
Related link:
Centers for Disease Control and Prevention: “Cigarette Smoking among Adults.”: https://www.cdc.gov/tobacco/data_statistics/fact_sheets/adult_data/cig_smoking/.
Get Regular Checkups
As we age, it’s important to stay up-to-date on our immunizations and screenings for conditions like cancer and heart disease. These screenings can find problems early when they’re easier to treat. Many health insurance plans cover these preventive services at no cost to you so there’s no excuse not to get them done! Schedule an appointment with your doctor today so you can stay healthy for years to come.
I would input another controversial theory here, but I better avoid the problems or blames. Just that you know, I’m ok without going to the doctor too often. It happened only a few times in my life that I had to visit a doctor (broken shoulder, ear infection, and the most “enjoying” – kidney stone; darn painful thing). Oh, and the most important I think, was when I felt anxiety and panic attacks. I thought I was having a heart attack. Turns my heart still beats strong, and I should pay more attention to my attitude towards life and its events.
Related links:
American Heart Association: https://www.heart.org/en/
How beneficial is it to start intermediate fasting in your 40ties?
There is no one-size-fits-all answer to this question, as the benefits of intermediate fasting will vary depending on your individual health situation. However, there are many reasons why starting an intermediate fasting program in your 40s could be beneficial.
For one, intermediate fasting can help you lose weight and maintain a healthy weight as you get older. It can also improve your cardiovascular health, increase your energy levels, and reduce your risk of diseases like heart disease and cancer.
Conclusion
If you’re not currently taking care of your health, now is the time to start.
Making your health a priority at 40 doesn’t have to be hard.
Start by making small changes in your diet and lifestyle. I would really suggest starting intermediate fasting. I noticed big health improvements (losing fat, feeling better, creating health-conscious habits, and improving discipline in my everyday life).
Eat a healthy diet. Cut out sugary drinks, processed foods, and red meat. Try to eat more fruits and vegetables. Exercise regularly for 30 minutes most days of the week.
So don’t wait – start taking care of yourself today! If it sounds too hard to start doing anything, make a promise to yourself to walk only once a week. With time, I’m sure you will feel like adding more days to your walking routine. It happened to me. At first, even 15 min a week, seemed tiring. After some time I was walking 2, 3 times a week for 30 and 40 min. After that, I started to feel better and I was hungry for more. Try it yourself.
Remember, the best time to improve your life is now! Stand up and go for a walk or just do some jumping jacks!