While some might feel that they’re too old to embrace healthier habits, research shows that it’s never too late to make a positive change. Find out how you can start at any stage of life and enjoy the benefits.

When it comes to building healthy habits, can age really be a limitation? Biologically, the answer is no. Socially, however, there may be more barriers. One of the most commonly searched questions about age is “What can I do at 45?” as if this number represents a milestone where limitations start.

Building Healthy Habits at Any Age

There are certain regions around the world where people live longer, healthier lives than the general population. These places are known as Blue Zones, including Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece, and Loma Linda in the United States.

These communities share key characteristics, which scientists have studied to understand how we can all enjoy better quality of life and greater longevity. One important aspect they have in common is the strong support of the community. In these areas, people reach their centenarian years surrounded by individuals who encourage one another to maintain positive habits.

Whether it’s group jogging, social walks, having lunch with friends, or including family in healthy eating, the support of those around you plays a key role in creating lasting healthy habits.

Healthy Habits to Adopt After 40

As we age, certain health conditions—such as high blood pressure, diabetes, some cancers, and, in older age, dementia—become more common. However, the same healthy habits that benefit people at any age also have significant value as we grow older. If you haven’t adopted these habits yet, it’s never too late to start. The key challenge is that for some, breaking long-held unhealthy habits can feel more difficult than the aging process itself.

Diet After 40

If your diet consists heavily of processed and ultra-processed foods, it’s time to make a change. Regardless of your age, focusing on healthier eating habits is crucial. As nutrition expert Garção suggests, “We need to examine our diet closely and educate ourselves about it. A simple rule of thumb is to unpack less and peel more.”

Planning your meals ahead of time is a quick and impactful way to improve your routine, your health, and your longevity.

Exercise After 40

The changes your body undergoes in your 40s and 50s are natural and different from those in your 20s and 30s. But it’s important to note that these changes are subtle, and they should not discourage you from staying active. In fact, staying physically active is one of the best ways to maintain your health and quality of life as you age. Finding a balance between exercise and your physical abilities, including taking care of your bones, muscles, joints, and heart, is key.

Some of the benefits of physical activity in this phase of life include pain reduction, prevention of osteoporosis, heart health, and improved cognitive function.

Habits to Let Go of After 40

It’s never too late to let go of habits that harm your health. We already know that smoking (whether traditional or e-cigarettes) and excessive alcohol consumption are detrimental to well-being. Other habits to leave behind include a sedentary lifestyle, overeating ultra-processed or fast food, poor sleep, and spending too much time in front of screens (TV, phone, or computer).

“What Can I Do at 45?”

Anything You Want!

Feeling “old” at 50 is a reflection of outdated views of aging—thinking about what has been lost over time, like muscle tone, skin elasticity, or relationships that have changed. However, biologically, there’s still plenty of life left to live.

While some might feel that they’re too old to embrace healthier habits, research shows that it’s never too late to make a positive change. Find out how you can start at any stage of life and enjoy the benefits.

When it comes to building healthy habits, can age really be a limitation? Biologically, the answer is no. Socially, however, there may be more barriers. One of the most commonly searched questions about age is “What can I do at 45?” as if this number represents a milestone where limitations start.

Building Healthy Habits at Any Age

There are certain regions around the world where people live longer, healthier lives than the general population. These places are known as Blue Zones, including Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece, and Loma Linda in the United States.

These communities share key characteristics, which scientists have studied to understand how we can all enjoy better quality of life and greater longevity. One important aspect they have in common is the strong support of the community. In these areas, people reach their centenarian years surrounded by individuals who encourage one another to maintain positive habits.

Whether it’s group jogging, social walks, having lunch with friends, or including family in healthy eating, the support of those around you plays a key role in creating lasting healthy habits.

Healthy Habits to Adopt After 40

As we age, certain health conditions—such as high blood pressure, diabetes, some cancers, and, in older age, dementia—become more common. However, the same healthy habits that benefit people at any age also have significant value as we grow older. If you haven’t adopted these habits yet, it’s never too late to start. The key challenge is that for some, breaking long-held unhealthy habits can feel more difficult than the aging process itself.

Diet After 40

If your diet consists heavily of processed and ultra-processed foods, it’s time to make a change. Regardless of your age, focusing on healthier eating habits is crucial. As nutrition expert Garção suggests, “We need to examine our diet closely and educate ourselves about it. A simple rule of thumb is to unpack less and peel more.”

Planning your meals ahead of time is a quick and impactful way to improve your routine, your health, and your longevity.

Exercise After 40

The changes your body undergoes in your 40s and 50s are natural and different from those in your 20s and 30s. But it’s important to note that these changes are subtle, and they should not discourage you from staying active. In fact, staying physically active is one of the best ways to maintain your health and quality of life as you age. Finding a balance between exercise and your physical abilities, including taking care of your bones, muscles, joints, and heart, is key.

Some of the benefits of physical activity in this phase of life include pain reduction, prevention of osteoporosis, heart health, and improved cognitive function.

Habits to Let Go of After 40

It’s never too late to let go of habits that harm your health. We already know that smoking (whether traditional or e-cigarettes) and excessive alcohol consumption are detrimental to well-being. Other habits to leave behind include a sedentary lifestyle, overeating ultra-processed or fast food, poor sleep, and spending too much time in front of screens (TV, phone, or computer).

“What Can I Do at 45?”

Anything You Want!

Feeling “old” at 50 is a reflection of outdated views of aging—thinking about what has been lost over time, like muscle tone, skin elasticity, or relationships that have changed. However, biologically, there’s still plenty of life left to live.

Those who feel older at 40 or 50 may be too focused on comparing themselves to their younger selves, which prevents them from seeing all the wonderful things they’ve gained—whether it’s wisdom, life experiences, family, career achievements, or spiritual growth.