Tips on how to take care of fitness in your 40s, what are the health risks

Taking care of your health becomes increasingly important as you enter your 40s as this is a pivotal decade where preventative measures and lifestyle choices can have a big impact on overall well-being. Maintaining a balanced diet full of nutrient-dense foods is key to providing your body with much-needed fuel and fighting age-related health issues.

Advice on how to take care of fitness in your 40s, what are the health risks (Photo by Jon Tyson on Unsplash)

Regular physical exercise becomes even more important as it helps preserve muscle mass, strengthen bones and promote cardiovascular health but, in addition, paying attention to your mental health and managing stress is essential and this can be achieved through relaxation, practicing mindfulness and seeking support when needed. Regular checkups and screenings for conditions such as high blood pressure, diabetes and some cancers are also vital along with prioritizing sleep, staying hydrated and avoiding heavy drinking or smoking which are key factors in maintaining a optimal health in your 40s.

Do you want to adopt healthy habits to increase your chances of enjoying a vibrant and active life as you get older? In an interview with HT Lifestyle, Dr. Tarun Sahni, Senior Consultant, Internal Medicine at Indraprastha Apollo Hospitals in New Delhi shared: Taking care of your health in your 40s is key to mitigating health risks and ensuring healthy and fulfilling life. At this stage, several health risks become more prevalent. Heart disease tops the list, as the risk increases with age due to factors such as high blood pressure, cholesterol levels, obesity, and a sedentary lifestyle. Type 2 diabetes also becomes more common in your 40s, especially with a family history or sedentary habits. Cancer risks, including breast, colorectal and prostate cancer, increase with age, requiring regular screenings and a healthy lifestyle. Osteoporosis becomes a concern, particularly for women approaching menopause, who require calcium-rich diets, weight-bearing exercise, and bone density screening.

She added: “Mental health issues like anxiety and depression can arise due to increased stress and life changes. To maintain health in your 40s, prioritize regular exercise with a combination of aerobic activities.” , strength training, and flexibility exercises. Eat a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting processed foods and saturated fats. Schedule routine medical checkups, stick to guidelines guide for screening and stay up to date on vaccinations. Manage stress through techniques such as meditation and prioritize getting enough sleep. Avoid risky behaviors such as smoking, excessive alcohol consumption and drug use. Addressing these risks and By taking a proactive approach to health, you can promote overall well-being and enjoy a fulfilling life in your 40s and beyond.

Echoing the fact that when a person reaches their 40s, they stop caring about their health and also stop valuing what they want in their life, Dr Jeevan Aggarwal, Associate Director, Internal Medicine at Max Super Specialty Hospital in Shalimar Bagh, recommended some tips on how to look after yourself and take care of your health in your 40s:

1) Exercise – Stop sitting. Get a standing desk or treadmill. Take small breaks from your work and stand up and stretch or walk around. Also, do stationary exercises. Do weight training to improve muscle strength.

2) Eat more healthy foods – Avoid junk food and eating out. Try to find substitutes, such as nuts and granola bars for snacks high in sugar and fat. Cook healthy food at home and eat mindfully.

3) Keep a positive attitude – One should always review one’s goals and how they spend the hours even in their 40s, this will help you become more intentional and involved in your day to day life and be able to fulfill your long term ambitions. Get into the habit of gratitude and keep a positive attitude as it is good for your heart and soul.

4) Sleep – We need seven to nine hours of sleep every night. Avoid electronics two hours before sleep and bring your phone to bed. It’s okay, if we can keep a blaring alarm clock from waking us up. Hence, one should always try to sleep on time.

5) Start preventive health care – Turning 40 typically means taking proactive steps to maintain your health. Visit your doctor every year for a checkup. Get your vaccinations, regular checkups (for example, testing your cholesterol and glucose levels), Pap smears, and mammograms for women. For men, make sure you have an annual testicular exam with a doctor and monthly on your own.

6) Drink More Fluids – Three quarters of our body is made up of fluids. The more hydrated we are, the better our skin looks and the better we feel. If you don’t like water, try flavoring it and drink as much water as you can in a day.

7) Meditate and Yoga – Take a break from your daily routine to meditate as it will help you understand your current state of mind. It also helps to have peace and guidance for the best path to take in the future.

8) Alcohol, cigarettes and other potential addictions, such as shopping, video games or gambling, can create stress. Hence, it is recommended to reverse this type of habit to get some benefits. Quality of life can improve if we stop avoiding alcohol and other addictions. Contact your doctor or people in your community for support.

9) Get your finances in order – Check your retirement plan and start saving for your future. Get your finances in order and have emergency funds in case something happens or you have health problems. Getting finances on track also reduces stress in your 40s.

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