The Longevity Plan for Your 40s
The 40s are when the quiet numbers start being decided: blood pressure, blood sugar, cholesterol, muscle. Nothing hurts yet, which is exactly why this decade pays the highest interest on small habits.
1Baseline your numbers
Blood pressure, cholesterol, blood sugar and weight, this year. The 40s trend decides the 60s. Our free tools sort each reading in plain words.
Sort a reading2Keep the muscle you have
Muscle loss starts now, at roughly 1% a year untrained. Two strength sessions a week hold the line; the guided plans count you through it.
Start Full-Body Basics3Fix sleep while it is fixable
Short sleep in midlife shows up in the dementia studies decades later. Seven plus hours, roughly consistent times.
The 2 minute check4Screening that starts now
Cervical screening continues, diabetes testing starts if BMI or family history raise risk, and colon screening starts at 45. Put them on the calendar.
Your checkup scheduleCommon questions
What health checks should I get at 40?
Blood pressure at least yearly, a lipid panel and blood sugar test this year as a baseline, weight and waist, plus dental and eye checks. Colon cancer screening starts at 45 for average risk, earlier with family history. Cervical and breast screening follow their own schedules. One yearly visit covers most of this list.
Is it too late to get fit at 40?
The opposite: it is close to the ideal time. Strength and cardio started in the 40s measurably lower later heart disease, diabetes and dementia risk, and muscle still responds strongly to training. Two strength sessions plus 150 weekly minutes of movement is the whole prescription.