Turning 40 is a huge milestone—and it comes with its own set of joys & challenges. It’s the perfect time to pick up new habits that’ll improve your health in the years ahead, whether that’s by caring for your body or nurturing your mind. Here are ten healthy habits to consider as you approach this exciting chapter of your life. It’s well worth starting these habits, although you should also remember that it’s never too late to do so, either.
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Establish a Daily Walking Routine
Before you turn 40, try making it a habit to walk for at least 30 minutes every day because walking is an easy way to keep your heart healthy & manage your weight. You’ll also get to clear your mind after a busy day. You don’t need any special equipment—just a comfortable pair of shoes to get those steps in and make a real difference in how you feel.
Practice Good Posture Throughout the Day
Pay attention to how you sit & stand, then make changes to improve your posture because getting into the habit of maintaining good posture will prevent aches and pains. It’ll also help with your breathing and digestion—all it takes is doing simple things like keeping your shoulders back and your head up. You could even set reminders & use ergonomic furniture to help.
Limit Added Sugars in Your Diet
Get into the habit of checking for added sugars in your food and drinks before you hit 40 because it’ll help you maintain a healthy weight, which lowers the risk of health problems like type 2 diabetes. Start reading nutrition labels to see how much sugar is in the items you buy and be prepared to be surprised! Added sugars hide in the most secretive of places, like in sauces or breads.
Include More Fiber in Your Diet Daily
But that’s not all for food as you should make sure to eat foods high in fiber every day as this’ll help your body’s digestion and lower your cholesterol levels. Foods like whole grains, beans, fruits & vegetables keep you full longer while also supporting heart health. It just takes a few simple swaps—like choosing brown rice over white or snacking on veggies.
Schedule Regular Mental Health Check-Ins
You should make it a habit to check in on your mental health regularly by taking the time to reflect on how you’re feeling emotionally, which will help you stay balanced. This could involve journaling or talking with friends—perhaps even seeing a therapist. Recognizing signs of anxiety early allows you to address them before it becomes overwhelming and taking care of your mental well-being is just as important as your physical health.
Incorporate Balance Exercises into Your Routine
Try including balance exercises in your daily activities before you turn 40 with simple moves like standing on one foot & practicing yoga poses like tree pose. Making this a habit now will help prevent falls and improve coordination as you get older. Better balance is also great for improving your performance in any other physical activities that you enjoy doing.
Practice Pelvic Floor Exercises Daily
Similarly, you should start doing pelvic floor exercises, like Kegels, every day, as strengthening these muscles will prevent issues like incontinence that often appear later in life. Starting this habit before 40 will also improve your core strength—all it takes is a few minutes. Best of all, you can do these exercises practically anywhere!
Schedule Annual Full-Body Skin Exams
Make it a habit to see a dermatologist for a full-body skin exam every year as starting this before 40 helps detect early signs of skin cancer. In doing so, you’ll catch any issues before they become serious and you’ll be able to deal with them before they escalate. It’s a simple step that’ll also give you peace of mind knowing you’re taking care of your skin.
Practice Monthly Self-Exams
Likewise, you should also do regular self-exams, like breast self-exams for women & testicular exams for men. Doing this before 40 helps you become familiar with your body and catch any unusual changes early on, which is important in effectively treating many health conditions. You’ll easily be able to make this part of your daily routine.
Give Your Eyes Regular Breaks to Reduce Strain
Don’t forget to rest your eyes throughout the day, especially if you spend a lot of time on screens, by following the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds—starting this habit now will prevent digital eye strain in the future. It may also reduce your risk of vision problems and your eyes will be grateful for the extra care!
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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