Healthy habits to adopt in middle age
Jakarta (ANTARA) – Changes such as a slower metabolism, loss of bone and muscle mass, and menopause can cause concern in middle age.
Health experts say that developing healthy habits in middle age is important to help people remain in good health for longer.
Eating Well, in a report published on Thursday (16 October), quoted several specialists on habits people should adopt to maintain their health in middle age.
- Keep moving
Dr Pablo Prichard stressed the importance of strength training and aerobic exercise in middle age.
A study in Italy focusing on adults aged 60 to 85 found that high-intensity interval training was associated with increased muscle strength, a lower risk of falls and improved cognitive function.
The study also found an association between sustained aerobic exercise and fewer symptoms of depression, as well as improved mental wellbeing.
Prichard advised people who are not very active to start building an exercise routine with brisk walking. Even if exercise is not intensive, moving a little is far better than not moving at all.
- Follow a suitable diet
Dr Michael J Hall highlighted the importance of eating well in middle age. He recommended a balanced, nutritious diet that includes protein and fibre.
“Eating with other people, sharing food and preparing meals together are also very important aspects,” he said.
The social aspect of eating with others has been associated with greater happiness and lower levels of stress, pain and sadness.
- Keep learning and stimulating the brain
Prichard said that learning skills involving social interaction, such as playing cards or meeting friends for a game of chess, can be very beneficial in middle age.
“Anything that keeps your brain active and that you genuinely enjoy will help reduce stress and prevent neurodegeneration [the decline of nervous system function],” he explained.
- Maintain good sleep quality and habits
A 2026 study found that six to eight hours of sleep a night gives the body time to recover.
It is also important to improve sleep quality by going to bed and waking up at roughly the same time every day, avoiding electronic devices for at least 30 minutes before bed, and avoiding large meals close to bedtime.
Doctors also highlighted the importance of staying hydrated, maintaining relationships with family and friends, and practising religion and activities that promote mindfulness as ways to support physical and mental health in middle age.