Life after 40 is a unique chapter filled with experiences, wisdom, and the opportunity for self-care that we often overlook. It’s never too late to invest in your health and embrace habits that will make you feel vibrant and alive.
In this blog post, we’ll explore simple yet powerful healthy habits to start working on today, specially tailored for those who have crossed 40.
Healthy habits require making new, healthier routines. This could entail making significant changes to your life, or it could be as simple as getting up more often and walking the dog. Yet, it is well known that you stand to benefit from developing healthy habits in different areas of your life.
Whether you’re looking to boost your energy levels, enhance your mental clarity, or foster greater overall well-being, these habits are designed to seamlessly integrate into your daily routine.
Table of Contents
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What Does It Mean To Have Healthy Habits?
To have healthy habits means living a lifestyle that keeps the body in good physical shape and the mind in good mental shape. This healthy lifestyle helps you achieve optimal health.
If so, then why is it hard for you to develop healthy habits in the first place? The answer is surprisingly easy: “You don’t want to.”
You have been conditioned since childhood to believe that the only way to succeed is by pushing through pain and discomfort. The idea of “no pain, no gain” has completely saturated your mindset, making it nearly impossible to take care of yourself when you should.
Have you ever thought about how your life is made up of small habits? These simple health habits prevent you from getting overwhelmed with life. For example, you brush your teeth, go to work, do the laundry, and much more without even thinking about it because you’ve already put these habits into practice.
The problem with forming new habits is that establishing them takes an incredible amount of time and effort. It is known that it takes around three months to develop a new habit.
Even though the advantages of forming a new habit seem worth the effort, most people feel overburdened just thinking about it. And it becomes even more difficult once your habits get ingrained past the age of 40!!
The Importance Of Developing Daily Habits Which Are Healthy
To have a happy, healthy life, it is important to have the right habits. But what are these habits?
Many people think that the only way to get healthy is by going on a healthy diet and exercising. While this can help, it is not enough. Healthy habits stem from the inside out, and you cannot just fix your health by changing what you eat or how much you exercise alone. You have to focus on your mental and emotional states as well.
The key is understanding the habits that will help you live a balanced and healthy life. Having said that, however, the best time to form a new habit is right now. By committing to healthy habits to start right now, your brain will work to ensure you stick with them.
Download The Healthy Habits Checklist which will guide you in deciding on the habits you want to start building today!!
Tips For Developing Best Healthy Habits To Start Today For An Improved Way Of Life:
We have divided the blog posts into three parts, which will help you take steps to incorporate simple healthy habits into your daily routine.
- Habits For Body Fitness
- Habits For Healthy Eating
- Habits For Healthy Living/Lifestyle
Improving Physical Health: Body Fitness
Physical Activity Has A Great Effect On The Brain And Body.
There is a growing body of research that suggests that regular physical exercise can
- reduce the risk of developing type 2 diabetes,
- improve cognitive function,
- and decrease symptoms of depression.
This is due to the release of endorphins, which create feelings of happiness and lower cortisol levels. Exercise also positively affects all organs, like the heart, lungs, pancreas, and even muscles.
Many people in the United States and around the world are physically inactive.
Physical inactivity is defined as less than 150 minutes of moderate physical exercise per week and, in some cases, less than 30 minutes of vigorous physical workout per week.
This is an alarming statistic because physical inactivity is directly linked with
- obesity,
- cardiovascular disease,
- and diabetes.
But there are some easy ways to get more exercise in your life without breaking a sweat!
Go For A 10-Minute Walk
Every day, choose a particular time in the day, either in the morning or in the evening, to go out for a ten-minute walk.
So if you don’t have enough time for a full workout, try taking 10 minutes for a walk. Stroll around the block or take your dog on an extra-long walk.
Don’t Forget To Do Some Stretches In The Morning
Create a morning routine. In that, include some stretching exercises that you can do per day.
There’s no better way to start your day than with a refreshing stretch. You’ll feel less stiff and be able to focus on the day ahead.
Develop A Two-Minute Walking Habit For Every Hour You Sit
Many studies have found that sitting for more than two hours a day is detrimental to your health.
In fact, sitting for too long increases the risk of developing
- Type 2 diabetes,
- Cardiovascular disease,
- And Cancer.
But it’s not just a matter of standing up between tasks—you also need physical activity to get your heart pumping.
Some people feel so guilty about sitting too much that they stand at their desks, but this usually just leads to back and neck pain. But, there is a solution: walking!
Instead Of Taking The Elevator, Take The Stairs
Take the stairs instead of the elevator whenever possible, either in your office or where you live. With time, you will realize the health benefits of doing so.
Go for a walk whenever possible. Go for a stroll after your lunch or park the car at a farther spot so that you have to walk up to your office.
Strive For 10,000 Steps Per Day.
Wear a pedometer or step-tracking device to track your steps- A person needs to take 10,000 steps to meet the recommended number of steps per day.
Studies have shown that people who walk an average of 10,000 steps per day are more likely to lose weight and have a healthier heart than those who don’t. Walking can also prevent tiredness, muscle pain, and stress.
Take A Break To Dance
Dancing is an exercise that not only helps you be physically active but also gives a boost to your mental health.
Did you know that dance is one of the most popular types of physical exercise, with more than 250 million adults dancing at least four times per week?
Go On More Hikes By Yourself Or With Your Friends
You can plan a hiking trip on the weekend to any nearby location.
In today’s fast-paced world, it is important to take a step back from time to time and enjoy the little moments that make life worth living.
So take a hike in the woods or go for a bike ride with friends, which will give you happiness and also help you remain physically active.
Practice Yoga
Yoga is one of the most ancient forms of physical exercise, which tones your body and is also beneficial for your mind.
Yoga is a great way to stay in shape. Yoga poses provide a unique workout that strengthens and stretches all of the muscles in your body.
Yoga also helps
- relieve stress and
- improves overall health because it helps control blood pressure,
- increases bone density, and
- lowers cholesterol levels.
It’s easy to practice yoga at home or a studio – and you can even download yoga apps for your phone!
Do Your Housework
Even doing the housework by yourself keeps you physically active throughout the day. It also helps keep your house clutter-free.
Create A Gym Out Of Stairway And Furniture
Gyms can be expensive to join, and even if there are open gym hours, they may close when you find the time to go to the gym. With this in mind, one relatively easy way to make a makeshift gym is to turn your staircase into exercise stations while also using furniture (e.g., chairs) for other exercises.
Weigh Yourself At Least Once A Week
Do this at the same time with the same set of clothes to assess your weight, especially if you intend to lose or gain some of it.
Begin An Exercise Program/Routine
Choose any exercise routine that suits your body type. Either exercise like aerobics, zumba, or yoga.
You can try the exercises offered in the whole body bundle program by Jeff Hoffman of healthymoving.com. These exercises suggested in the bundle will help increase the strength, flexibility, and mobility of your body immensely.
Pay Attention To Your Body
- Don’t overstretch your body.
- Drink water throughout the day
- Give it adequate rest whenever your body demands it.
- Don’t forget that your mind requires exercise as well.
- Reading books, doing crossword puzzles or other mental games, and memorizing something are all good ideas.
Habits For Healthy Eating:
It is important to take care of your body and make sure that you are eating nutritious foods. One of the best ways to do this is to develop healthy habits and start eating healthy food every day.
When we fuel our bodies with nutritious foods, they perform better. Yet, it can be hard to break bad habits and think of new ways to keep up with a balanced diet.
Do you have some space on your terrace or in your backyard? Try your hand at growing some healthy veggies by learning some gardening tips from my fellow blogger Robin Phelps at sowmanyplants.com
Eating Healthier
So let’s go over what you can do to make sure you develop healthy eating habits!!
Before Doing Anything Else, Drink Plenty Of Water
Make water your go-to drink first thing in the morning.
It is important to drink plenty of water because it helps with digestion, energy levels, and weight loss. It also helps with skin clarity. Make sure you drink water regularly, not just when you are thirsty. This not only helps you stay hydrated but also helps develop a good immune system.
Have A Healthy Breakfast To Start Your Day
Are you constantly tired and hungry in the morning? Do you put off breakfast for as long as possible, looking for snacks to hold you over?
If so, reconsider your breakfast routine. A recent study has shown a correlation between a person’s diet and their mood throughout the day. People who ate a healthy breakfast showed a much higher level of energy and positivity throughout the day.
Whenever I am short on time or need a quick breakfast or snack idea, my go-to place is Gemma’s Big Boulder Baking. This site has excellent mug recipes that are easy and quick to make.
Only Eat Until You’re 80% Full
The phrase “eat until you’re 80% full,” is a motto and guideline for some people who live by the belief that they should be satisfied but not stuffed.
The idea behind this philosophy is that when we feel full, our stomach sends signals to the brain that we are no longer hungry, and it also helps temporarily increase our metabolism. So one of the healthy habits to develop as soon as possible is to eat well, but never overeat!
Do Not Eat When Stressed
It has been shown that stress can lead to weight gain.
Every person’s response to stress is different. It is based on the type of stress and the individual’s situation. Yet, some common responses include an increase in cortisol levels, which can lead to weight gain by stimulating appetite and reducing energy expenditure.
One study has even found that people who reported more perceived stress were more likely to be obese or overweight.
Pay Attention To Your Hunger Signals
Studies show that people who eat according to hunger signals are less likely to be overweight. This is because they are listening to their body’s natural cues.
So, the next time you’re considering eating, take a moment to ask yourself if you’re hungry. If so, do your hunger justice and enjoy your meal.
Keep A Food Log Or Diary
Keeping a food log is a great way to prevent impulse eating and lose some weight.
Jot down everything you eat and drink, and look for patterns that emerge. For example, do you always crave something salty after 2:00 p.m.? Or, are you eating more desserts than usual? Writing down what you eat can help you pinpoint your triggers.
Prepare And Consume Healthy Smoothies
Healthy smoothies have been getting a lot of attention lately, and for good reason.
Smoothies are one of the simplest and most convenient ways to get a healthy meal or snack on the go. A simple blending of
- some fruit,
- vegetables,
- nut
- butter,
- and yogurt
has the potential to supply your body with plenty of vitamins and minerals, as well as protein, calcium, fiber, and potassium. The best part? If you make your own, you control what goes in it!
Make A Weekly Plan For Your Meals
When you’re trying to eat healthier, your weekly meal plan can help.
It can help if you create a menu or meal plan that is fresh and varied. It also allows you to plan ahead for lunches or dinners packed with nutritious ingredients.
Keep Distractions To A Minimum During Mealtimes
Stay away from your phone, or browsing social media or the television during mealtimes. This not only helps you have a good time with your family but also helps you connect with and enjoy the food that you eat. Make mindful eating a habit.
Eat Slowly And In Little Bites
Many people are surprised to find out that eating slowly has many health benefits. When you eat slowly, you are more likely to stop eating before feeling full, which can help prevent overeating and overconsumption of high-calorie foods.
One study found that eating quickly is associated with higher body weight and obesity rates. Eating slowly also helps to improve digestion and reduce stress levels. To eat slower, try starting with smaller bites and chewing each bite thoroughly before taking the next one. For example, before swallowing, chew your food at least five times.
Try To Implement These Habits While Eating In Your Daily Routine:
- Add leafy greens to your meal each day.
- Limit your intake of processed sugar.
- Consume a variety of high-quality protein sources.
- Increase the amount of fruit, vegetables, whole grains, nuts, and seeds you consume. Incorporate some healthy fat into your diet plan.
- Reduce your sodium intake.
- If you’re going to eat meat, choose those that give you more nutrition and protein.
- And, most importantly, do not skip meals.
Eat While Sitting
Eating while sitting requires the mind to be focused on the act of eating rather than any other distractions. This can be very important for those who are trying to watch their weight or maintain a healthy life.
Habits for Healthy Living/Lifestyle
A Healthy Way Of Life
Most people view the idea of a healthy lifestyle as something hard to maintain. Staying on track can be difficult, especially with busy schedules and other obligations.
However, it is not something impossible. So here are some healthy habits to start now that will help you build a healthy lifestyle over time.
Healthy Lifestyle Habits To Adopt For Maintaining A Healthy Mind
Adopting the following habits can make it easier for you to lead a healthier life.
Practice Forgiving Others
Letting go of the guilt and anger that come from being hurt by someone you love is one of the most difficult things to do. But forgiving others can help improve your mental health, so it’s important to try and forgive.
Your first step should be to take responsibility for what happened and then let go. This will only help you in the long run.
Instead Of Criticizing Others, Start Analyzing Yourself
Keep an open mind, and don’t be judgmental. Accept responsibility for your flaws. Rather than being caught in the past, live in the present.
Set Realistic Goals in Life
Having goals in life is an important healthy habit to start today. You can start setting some simple life goals. Goals help you look forward to your future and make you feel optimistic about life.
Sleep Well
Sleep is critical for overall wellness and a healthy lifestyle. Getting adequate, restful sleep at night can benefit your mental and physical health, as well as your general quality of life and safety.
Establishing a proper sleep schedule will bring a positive change in life, especially in your midlife!!
Don’t go to bed upset. Avoid eating large meals right before bedtime. Avoid caffeine and alcohol consumption before bedtime. Don’t drink too much water before going to bed.
Get a good night’s sleep by going to bed at a decent hour.
Spend Time Outside
Get some fresh air and spend some time outside in the sun. It’s no secret that the sun, as well as fresh air and lots of vitamin D, makes us feel good and reduces our chances of developing heart disease.
So make it a habit to spend time in nature. A lack of exposure to natural light has been linked to an increased risk of depression.
Spend Less Time On Social Media
Social media has become a huge part of our daily lives. But making an effort to detach a bit from Facebook, Twitter, and Instagram will help you give time to things that you actually need to focus on.
Moreover, this will also help you have a healthier and happier mind. Take regular digital breaks. If the daily news cycle is depressing you, stop listening to it.
Have A Clean Kitchen At The End Of The Day
The sight of a clean kitchen at the beginning of the day is bliss. So get into the habit of clearing the clutter that collects in your kitchen throughout the day.
Learn To Calm Your Mind
Can you remember a time when you were flooded with too much information and it felt like your head was going to explode? That’s what happens when our minds are constantly on overload with nothing but thoughts flowing through them.
At the end of the day, we all need a break from our busy schedules. Meditation is an excellent way to calm your mind. It can be done at any moment in time. You can also try journaling. If you want to know how journaling can help you on your journey of self-development, read our blog post, Interesting Journaling Ideas for Self Improvement
You can also start your day with some relaxation exercises. Do some breathing exercises first thing in the morning. Try meditating in the shower.
Pay Attention To Your Thoughts
Practice pranayama (breathing exercises). Reduce the number of distractions and learn to improve your focus. You should also learn the art of self-reflection, which allows you to introspect on the different aspects of your life.
Take A Break And Listen To Some Music
Listening to music has a calming and soothing effect on your mind and helps in reducing stress levels. So download
Write Down Your Blessings In A Diary
Make a list of at least three things you are grateful for each morning or before you go to sleep.
Make An Effort To Smile More Often
You sometimes forget that when you smile, you not only look happy, but it also sends signals to your brain that you’re in a good mood.
Smiling triggers the release of endorphins (happy hormones), which can help you feel better and make it more likely for you to see the world in a positive light. So Say Cheese!!
Volunteer For A Cause Or Organization That You Believe In
Volunteering for a cause or organization is a worthwhile way to make a difference in the lives of others while also enhancing your own life.
Volunteering can take many forms, from giving a few hours a week to a nearby food bank to dedicating several days a year to an international aid organization. Volunteering can provide you with an opportunity to meet new people and tap into your creativity while exposing you to new cultures and ideas.
Appreciate The Beauty Of Nature
Nature and its beauty have a calming effect on our minds. So learn to connect with nature. The natural world is truly beautiful when you take the time to appreciate it.
Set Aside 15 Minutes To Do Something For Yourself Per Day
Doing something for yourself each day can make all the difference in how you feel and act. It may seem difficult initially but when you set aside some time for yourself each day it will become a matter of routine.
Clean Your House Regularly, But Do Not Overdo It
Create a “Me” zone for yourself in your house if possible. Develop a minimalist mindset and declutter your closet, home, and mind.
Maintain A Steady, Loving Relationship With Your Spouse And Other Family Members
A strong, loving relationship is a powerful thing. It takes time and patience to cultivate, but the benefits are worth it.
A few ways that can help in this process are by taking care of oneself, spending time together when possible, communicating openly and honestly, and understanding your family’s needs and goals. It would be best if you also prioritized work-life balance. Practice saying “no” when required.
Make it a point to eat dinner as a family every night. Set up a weekly family night.
Make Use Of To-Do Lists
Get into the habit of making To-do lists as it can help you avoid forgetting things that need your attention and make you feel more organized and relaxed.
Healthy Habits To Start Today- Key Takeaways
I hope you enjoyed the list of simple life-changing “Healthy Habits to Start” that we have enlisted for you that you can begin implementing today.
Having said that, if you want to form a habit, you need to make it easy for you to do so. Both the process of forming the habit and the behavior should be fairly simple.
For example, if you’re trying to form the habit of exercising, find an activity that’s fairly convenient and comfortable. If you want to form the habit of drinking water every day, put your favorite water bottle in a place where you’ll see it all day!
You need to be patient with yourself, and do not forget to reward yourself when you achieve your goals!
Think what are the 5 habits from the list above that you would like to start today!! If you want to be more organized in your life, read our post on Ways to Organize Life.
If you are interested in building better habits today, read our post on Best Habit Books where we have listed the 10 best books that will help you develop healthy habits.
Interested in a checklist of almost 100 healthy habits that you can start today?
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