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5 Ways to Stay Strong and Healthy After 40

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Even if you forget that you’re approaching your 40s, your body will remind you. The deteriorating vision, the more frequent body aches and pains, changes in bathroom habits and poorer sleep quality – these are the common physical changes that adults in their 40s begin to experience.

As you get older, you’ll need to invest more time and effort into your health so that you can embrace this exciting decade with grace. Follow these tips to stay strong and healthy after 40.

1. Improve your sleep hygiene

Maybe you’re tired of hearing doctors and health experts recommend getting enough sleep. But adequate sleep is truly vital for our overall health. Instead of focusing on a vague “get more sleep” goal, why not work on improving your sleep environment and adopting new bedtime habits that will help you sleep better? 

Some ideas include:

  • Decluttering your bedroom to make it more peaceful
  • Avoiding screen time just before bed
  • Avoiding heavy meals at dinner 
  • Winding down with your favourite book
  • Playing white noise to help you fall asleep faster

2. Manage your use of devices

In this digital age, regulating the use of devices isn’t just for our children, but us too. Allowing ourselves to be addicted to our phones and on-demand TV can have negative consequences on our wellness. 

For example, we may lose track of time and feel stressed trying to catch up on our priorities; ruin our eyesight from too much blue light; go to bed later, etc. As staying healthy becomes a focus in your 40s, be more mindful of your screen time to avoid these pitfalls. 

3. Eat more nutritious foods

If you haven’t already started moving towards a more nutritious diet as you get older, now is the perfect time. In our 40s, muscle mass begins to deteriorate, our joints are less strong, and the risks of chronic diseases increase. Our bodies will need dietary nutrients to slow down the effects of ageing.

Plan your meals to include whole foods that contain the following:

  • Vitamins A, B12, C, D, E
  • Omega-3 fatty acids
  • Calcium
  • Collagen
  • Magnesium
  • Potassium
  • Probiotics

Cut down or avoid completely sugary and oily foods, fast food and processed food. Drink lots of water and aim for high-protein and well-balanced meals that will keep you strong for the years to come.  

4. Get more active

Unfortunately, entering our 40s is not permission to be more sedentary and laid back. Rather, this season of aching at every movement (and non-movement) calls for more exercise to keep our bodies strong and flexible. 

Aim to clock at least 5,000 steps daily – 10,000 if you can. Take things a step further by swimming or jogging, joining group exercise classes, doing strength training, etc. When you spend more time doing moderate to vigorous physical activities, you’ll improve your energy levels and reduce your risk of chronic illnesses.

It’s also important to stretch often to keep your muscles long and limber and improve your range of motion. Do some foam rolling techniques to release tension in your muscles and also practise yoga movements to help with any pain or stiffness. 

5. Go for regular health screening

Invest in preventive healthcare by going for regular health check-ups. This lets you nip in the bud any health issues while they are still reversible. Blood tests, Pap smears, mammograms for women and testicular exams for men are some tests that you should consider doing, even when you feel well.

As the saying goes, prevention is better than cure! 

Lastly, it is important to evaluate if you are adequately protected in the event of critical illnesses. Critical illnesses can cause financial burden not only to yourself but also your loved ones. Besides hefty medical bills, one needs to consider if we have sufficient to cope with daily living expenses in the event of a loss in income. The good news is, there are affordable critical illness protection plans available out there so you can get the coverage you need and focus on recovery without worrying about expensive treatment costs.

Important Notes:

These policies are underwritten by Etiqa Insurance Pte. Ltd., a member of Maybank Group.

This content is for reference only and is not a contract of insurance. Full details of the policy terms and conditions can be found in the policy contract.

As this product has no savings or investment feature, there is no cash value if the policy ends or if the policy is terminated prematurely. You should seek advice from a financial adviser before deciding to purchase the policy. If you choose not to seek advice, you should consider if the policy is suitable for you. The information contained on this product advertisement is intended to be valid in Singapore only and shall not be construed as an offer to sell or solicitation to buy or provision of any insurance product outside Singapore.

This policy is protected under the Policy Owners’ Protection Scheme which is administered by the Singapore Deposit Insurance Corporation (SDIC). Coverage for your policy is automatic and no further action is required from you. For more information on the types of benefits that are covered under the scheme as well as the limits of coverage, where applicable, please contact us or visit the Life Insurance Association (LIA) or SDIC websites ( or

This advertisement has not been reviewed by the Monetary Authority of Singapore. The information on this page is correct as of 11 September 2023.

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