Turning 40 is often a wake-up call for many people. You may notice it takes longer to recover after exercise, your energy isn't quite what it used to be, sleep becomes more elusive, or maintaining a healthy weight feels more challenging.
While these changes are a normal part of ageing, they don't mean your best years are behind you.
Research continues to show that some of the most important factors influencing healthy ageing aren't found in a miracle diet or quick fix. They're found in the habits you practise consistently.
Genetics certainly play a role, but lifestyle factors such as exercise, nutrition, sleep and stress management can have a significant influence on your healthspan, the number of years you live in good health.
If your goal isn't simply to live longer, but to remain active, mentally sharp and independent for decades to come, these five science-backed habits are worth prioritising after 40.
1. Build and Protect Your Muscle
One of the most significant physical changes that occurs as we age is the gradual loss of muscle mass and strength.
Age-related muscle loss can begin earlier than many people realise and becomes increasingly important as we move through midlife and beyond.
Muscle is much more than something that helps you look fit. It's metabolically active tissue that plays an important role in physical function, mobility, bone health and maintaining independence later in life.
Resistance training is one of the most effective ways to preserve muscle mass and strength as you age.
Aim to incorporate strength-based exercise two or more times per week, working the major muscle groups. This might include:
- Free weights
- Resistance bands
- Bodyweight exercises
- Weight machines
You don't need to train like an athlete to benefit. Consistency matters far more than perfection.
Combined with adequate nutrition and protein intake, regular resistance training can help preserve muscle, improve balance, support bone health and maintain physical function as you age.
2. Prioritise Protein Throughout the Day
Protein becomes particularly important as we get older.
With age, muscles can become less responsive to the muscle-building effects of dietary protein, a phenomenon known as anabolic resistance.
This makes both adequate protein intake and regular resistance exercise increasingly important for maintaining muscle mass.
Rather than consuming most of your daily protein at dinner, try including a quality protein source across your meals throughout the day.
Good sources include:
- Eggs
- Greek yoghurt
- Fish
- Lean poultry
- Lean red meat
- Cottage cheese
- Tofu
- Tempeh
- Lentils and legumes
Individual protein requirements vary according to factors such as age, body size, activity level and overall health.
Protein doesn't just contribute to muscle maintenance. It's also required for normal tissue growth and repair and provides the amino acids the body uses for a wide range of biological functions.
3. Make Sleep a Priority
Sleep is an essential part of physical and mental wellbeing.
During sleep, the body carries out important processes involved in tissue repair, memory consolidation, immune function and hormonal regulation.
Unfortunately, getting enough quality sleep can become more challenging during midlife due to factors such as stress, hormonal changes, work demands and lifestyle habits.
Research has consistently linked insufficient or poor-quality sleep with poorer health outcomes, including cardiovascular and metabolic health concerns.
Simple habits that may help support better sleep include:
- Going to bed and waking at a similar time each day
- Getting natural light in the morning
- Limiting caffeine later in the day
- Reducing screen time before bed
- Keeping your bedroom cool, quiet and dark
- Limiting heavy meals and excessive alcohol close to bedtime
Most adults need around seven to nine hours of sleep each night, although individual needs vary.
Rather than treating sleep as something that happens once everything else is finished, consider it one of the foundations of healthy ageing.
4. Move Every Day
Exercise doesn't only happen at the gym.
Regular daily movement is an important part of maintaining cardiovascular health, mobility, physical function and overall wellbeing as you age.
Walking is one of the simplest ways to increase everyday activity. It's accessible to most people, requires little equipment and can easily be incorporated into your routine.
Research suggests that health benefits can occur well below 10,000 steps per day, and increasing your activity from your current baseline can still be valuable.
Simple ways to move more include:
- Walking after meals
- Taking the stairs
- Parking further from your destination
- Walking while talking on the phone
- Taking regular movement breaks when working at a desk
- Going for a short walk during your lunch break
You don't need to hit a perfect step count every day.
The goal is to reduce prolonged periods of inactivity and make movement a regular part of everyday life.
5. Make Time to Manage Stress
Stress is an unavoidable part of life, but chronic stress can influence both physical and mental wellbeing.
Long-term stress may affect sleep, eating behaviours, physical activity and other lifestyle factors that contribute to long-term health.
The goal isn't to eliminate stress completely. Instead, it's about developing healthy ways to manage it and creating opportunities for recovery.
That might include:
- Meditation
- Deep breathing exercises
- Yoga
- Journalling
- Spending time outdoors
- Reading
- Regular physical activity
- Spending quality time with friends and family
Even a small amount of intentional downtime each day can provide an opportunity to disconnect from daily demands.
The best stress-management strategy is ultimately one that you enjoy enough to practise consistently.
Why These Habits Matter More After 40
Healthy ageing isn't determined by a single behaviour.
Exercise supports muscle and cardiovascular health. Protein provides the building blocks needed to maintain muscle. Sleep supports recovery and normal physiological function. Daily movement helps reduce sedentary time, while managing stress can make it easier to maintain healthy habits consistently.
These behaviours also reinforce one another.
A regular exercise routine may help support sleep. Better sleep can improve your energy for physical activity. Maintaining muscle can help you stay active and independent, while balanced nutrition provides the nutrients your body needs to function normally.
The goal isn't to optimise every aspect of your life overnight. It's to create habits that are realistic enough to maintain for years.
The Bottom Line
There is no single secret to living a longer, healthier life.
The strongest evidence continues to support the everyday habits we repeat over many years: maintaining muscle, eating a balanced diet with adequate protein, sleeping well, staying physically active and finding healthy ways to manage stress.
After 40, these habits become increasingly important for maintaining strength, mobility, physical function and overall wellbeing.
You don't need to change everything at once. Small, sustainable improvements that you can repeat consistently are far more valuable than a perfect routine you can't maintain.
Healthy longevity isn't just about adding years to your life. It's about supporting your health and independence throughout those years.
References
- World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: World Health Organization; 2020.
- Dent E, Morley JE, Cruz-Jentoft AJ, et al. International Clinical Practice Guidelines for Sarcopenia (ICFSR): Screening, Diagnosis and Management. Journal of Nutrition, Health & Aging. 2018;22(10):1148-1161.
- Morton RW, Murphy KT, McKellar SR, et al. A Systematic Review, Meta-analysis and Meta-regression of Protein Supplementation on Resistance Training-Induced Gains in Muscle Mass and Strength in Healthy Adults. British Journal of Sports Medicine. 2018;52(6):376-384.
- Cruz-Jentoft AJ, Sayer AA. Sarcopenia. The Lancet. 2019;393(10191):2636-2646.
- St-Onge MP, Grandner MA, Brown D, et al. Sleep Duration and Quality: Impact on Lifestyle Behaviors and Cardiometabolic Health. Circulation. 2016;134(18):e367-e386.
- Paluch AE, Bajpai S, Bassett DR, et al. Daily Steps and All-Cause Mortality: A Meta-analysis of 15 International Cohorts. The Lancet Public Health. 2022;7(3):e219-e228.
- Longo VD, Anderson RM. Nutrition, Longevity and Disease: From Molecular Mechanisms to Interventions. Cell. 2022;185(9):1455-1470.
