Damn it… Here we go again!
My High School Class of ‘92 WhatsApp group just announced the passing of one of our schoolmates via a heart attack. That’s the 3rd case this year and we’re only in May. As you may have guessed from us graduating High School in 1992, we are all in our mid to late 40s. The shock of learning when one of us passes away, always takes a toll on the group for the day, as we all begin to support each other in leading a healthier lifestyle. We begin to think about our own mortality, how would our families carry on, and how do we reverse any damage that we have unknowingly done to our bodies for the past 40 plus years. Thankfully, my group is full of health professionals, including Doctors, Nutritionists and Fitness Consultants.
They all shout one fact, that we all know, but hardly ever adhere to…
As we age, it becomes even more crucial to take care of our bodies and prioritize our well-being. It all begins with lifestyle changes.
To make this simple and digestible as possible, here are the 5 simple lifestyle changes that can have a significant impact on our health and vitality.
Prioritize Regular Exercise: Boost Your Vitality with Active Living
Yeah, I know, with the stress of work and life in general, relaxing with a beer or alcohol in hand after a hard day’s work seems more attractive than hitting the gym, or even doing a few pushups. But remember guys, exercise is the foundation of a healthy lifestyle, providing countless benefits for us men over 40.
Establish an Exercise Routine: It’s time to get moving!
Make exercise a non-negotiable part of your weekly routine. You don’t have to be a gym rat. Simply aiming for at least 3 hours of moderate-intensity aerobic exercise per week, will work wonders in the long run. Activities like brisk walking, swimming, or cycling can help improve cardiovascular health, boost metabolism, and reduce the risk of chronic diseases… not to mention, to help flatten that beer belly.
Strength Training for Healthy Aging: Build strength and resilience.
Incorporate strength training exercises two to three times a week to support overall functional fitness. You don’t have weights or no time for the gym? No problem. You can always start with bodyweight exercises, like pushups, squats, and pull ups… just like what we did when we were younger. Resistance bands are also an inexpensive and effective way for strength training.
Nourish Your Body: Fuel Your Body for Optimal Performance
Embrace a Nutrient-Rich Diet: Eat your way to better health!
We all love a good greasy burger, but too much of that can lead to high cholesterol, artery blockage, which increases your chances of heart attack. That’s why, as men over 40, we need to start incorporating whole foods such as fruits, vegetables, lean proteins (turkey, chicken breast), whole grains, and healthy fats to lead a healthy life. There are countless recipes online that make these healthy options taste so good, you wouldn’t miss that ribeye steak (ok, maybe that’s a stretch, but you get it!). The essential vitamins, minerals, and antioxidants they provide to support and promote all round health benefits, outweigh the tasty yet unhealthy processed foods we are accustomed to for the past 40 plus years. But let’s be honest; sometimes that bacon just wouldn’t stop calling your name. So unless you can quit your favorite foods that may not be the best for your heart, like burgers, fries and other processed foods, simply limit eating these types of unhealthy foods to let’s say once per week, while your main meals should be healthy. Personally, I opt for homemade healthy meals, that way I know for sure what are the ingredients, as well as control portion sizes.
Hydrate for Well-being: Don’t forget the power of water!
Water is so important as we get older. It is crucial for optimal bodily function. Water in Beer and Rum don’t count. Drink as much water per day as possible, at least eight glasses of water daily to support digestion and maintain healthy joints. I carry a water bottle with me throughout the day to stay hydrated and remind myself to drink regularly.
Prioritize Quality Sleep: Rest and Recharge for Peak Performance
A good night’s sleep is the secret weapon to a healthier, more energetic you.
Establish a Consistent Sleep Schedule: Set a sleep routine for rejuvenation.
I know this may be difficult but maintain a regular sleep schedule by going to bed and waking up at consistent times. This helps regulate your body’s internal clock and promotes restful sleep. Aim for seven to nine hours of uninterrupted sleep each night to allow your body to repair and recharge.
Create a Sleep-Friendly Environment: Optimize your sleep sanctuary.
If there is one part of the house that is not non-negotiable when it comes to your peace of mind and sanctuary, it should be your bedroom, specifically your bed. When your head hits that pillow, it’s time to block out all distractions and happenings for the day. I would suggest investing in a comfortable mattress and pillows. Try to keep the TV out of the bedroom as that will be a distraction. Create a relaxing bedtime routine, such as reading a book or practicing deep breathing exercises, to signal your body that it’s time to unwind.
Manage Stress: Find Balance and Inner Peace
Whether white or blue collar, we all deal with daily triggers that stress the hell out of us. The older we get, chronic stress can take a toll on both our physical and mental health, which contribute to other issues like high blood pressure, stress eating etc.
Practice Stress-Relieving Activities: Discover your stress-busting strategies.
My biggest stress-trigger is poor customer service. I go insane; however, I know people who remain calm and relaxed when receiving rude service. Years ago I realized that it is not the situation that is stressful, it is how we handle or view the situation that causes us stress! This means, we are literally killing ourselves when we do not need to. So, I’ve started to count backwards from 100, walk away, or take very deep continuous breaths when faced with a stressful situation. I would also suggest engaging in activities that help relax and unwind. Whether it’s hitting the gym, practicing yoga, meditation, hitting the gun range, whatever works best for you.
Prioritize Time for Yourself: Self-care is not selfish.
We all need downtime… a time where we can reboot and recalibrate. Try not to be bogged down by work every waking minute of the day. Carve out time in your schedule for activities that bring you joy and rejuvenation. Whether it’s reading, taking a walk-in nature, pursuing a hobby, or spending quality time with loved ones, prioritize self-care to recharge and reduce stress levels. Remember, taking care of ourselves allows us to show up fully for others.
Regular Health Check-ups: Stay Proactive with Preventive Care.
For some reason, going to the Doctor is man’s kryptonite. It gets even worse when we are over 40. Ironically, this is the time we really need to do regular health check-ups, for early detection and prevention of potential health issues.
Schedule Annual Physical Examinations: Take charge of your health.
How many of us knew an old school friend or family member that died in their 40s from some health-related issue like heart attack, cancer etc. Ever since I turned 40, I routinely do a physical every year. This allows for early detection of potential concerns and provides an opportunity to discuss with my healthcare professional any lifestyle changes or health-related questions I may have. Screenings for conditions like prostate and colon cancer are necessary the older we become, especially if the issue is prevalent in your family history. Prevention and early detection are key to maintaining good health.
Prevention beats cure any day, especially when the cure will burn a hole in your pocket. So be proactive in addressing any health issues promptly.
Conclusion:
Congratulations gents, on taking the first step toward a healthier and more fulfilling life! By incorporating these simple lifestyle changes into your daily routine, you can optimize your health, increase your vitality, and enjoy a more active and fulfilling lifestyle after 40. Remember, it’s never too late to prioritize your well-being. Start implementing these changes today and increase your chances of living longer!
