For men: 10 smart habits to pick up after 40 (science-approved)

Here are 10 good habits for people (over 40) to stay healthy, sharp, and active — backed by recent research:

Preventive care becomes more crucial after 40. Screenings for blood pressure, prostate and other cancers, cholesterol, and diabetes can catch problems early, greatly enhancing your success rate when addressing it.

Tip: Get annual physical check-ups and gender/age-relevant screenings.

2. Daily walks or moderate exercise

A simple 30-minute walk daily can reduce the risk of heart disease, improve mood, and manage weight. There's evidence that even a 5-minute daily exercise can ward off dementia.

Study: A JAMA Network Open report found that just 8,000 steps a few days a week lowered all-cause mortality by 15%.

Sleep is a silent superpower. Aim for 7–8 hours. Poor sleep is linked to memory decline, weight gain, and heart disease. Avoid gadgets an hour before bed.

Study: A 2022 Nature Aging study showed that 7 hours of sleep was optimal for cognitive performance and mental health in people aged 38–73.

Focus on vegetables, lean proteins, whole grains, and healthy fats. Cut back on processed foods, excess carbs, and sugar.

Avoid: refined carbs, chips, sugary snacks, and soda
Embrace: fibre-rich foods, fish, olive oil, nuts, berries

5. Manage stress effectively

Chronic stress affects heart health, sleep, and testosterone levels. Practice mindfulness, breathing exercises, or journaling. 

Study: The American Psychological Association (2018 study), stated that stress affects “all systems” including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems.

6. Maintain a healthy weight

Belly fat in particular is linked to increased risks of heart disease, diabetes, and hormone imbalances.

Study: The US CDC stated (November 2024) that a single session of moderate to vigorous physical activity provides immediate benefits for your health. In addition, regular physical activity helps prevent weight issues and many chronic diseases.

Smoking accelerates aging, increase cancer risks, and harm heart health.

Note: Doctors warned against all forms of smoking, including the smoking of traditional pipes like midwakh or shisha. The British Heart Foundation, while vaping is relatively new, it shows "concerning signs" of respiratory issues. Hookah smoking is as harmful as cigarettes due to prolonged exposure to toxic substances during sessions.

Isolation increases the risk of depression and cognitive decline. Stay engaged with friends, family, and community.

Tip: It's preferrable to have face-to-face interactions; but a regular chat with friends who are unafraid to remind you to keep good habits goes a long way.

Incorporate resistance and flexibility exercises to maintain muscle mass, joint health, and balance. Strength training is the only activity proven to slow the progression of sarcopenia and reduce its effects.

Tip: Weight training 2–3x/week helps prevent sarcopenia (age-related muscle loss), according to a 2023 study by University of Texas (UT) Southwestern Medical Center.

Read, learn new skills, play strategy games, or take classes. Mental stimulation protects against cognitive decline and dementia.

Try: puzzles, language learning (Arabic, Latin, Italian, Malayalam…the world is wide), or playing a musical instrument.