Turning 40 is a good time to review daily habits and take a more proactive approach to long-term health. Diet, physical activity and preventive health checks can all affect overall wellbeing as people grow older. But some of the most common lifestyle mistakes can make it harder to remain healthy.
In an article published on October 9, 2026, by The Indian Express, cardiovascular surgeon Dr Jeremy London outlined four mistakes people should avoid as they approach 40. These are: eating fad diets, getting sedentary, skipping recommended cancer screenings and thinking it’s too late to start to change.
The message is all about healthy ageing. Healthy ageing is not about some radical lifestyle change. Sustainable habits and regular preventive treatment are much better for people’s health and long-term well-being.
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1. Instead of sustainable eating habits, fad diets.
Fad diets are often said to be effective for weight loss or health improvement. But if you’re very restrictive in your eating, you are not going to get all the nutrients your body needs.
We can lose whole food groups, or dramatically cut calories. Many of these strategies may work for some people in the short term, but can be difficult to keep up with long term. Long-term weight loss can also be difficult with repeated dieting and weight regain cycles.
A more sustainable diet would be to have vegetables, fruits, whole grains, pulses, nuts and proper sources of protein. Excess salt, sugar and highly processed foods can also harm cardiovascular health.
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People with chronic medical conditions or specific nutritional needs should seek professional advice before making major dietary changes. Instead of temporary solutions, the goal should be to develop eating habits that can be sustained over the long term.
2. Becoming Increasingly Sedentary.
A sedentary lifestyle is another common mistake that can affect health after 40. Work commitments, long periods of sitting and reduced participation in physical activities can gradually decrease daily movement.
Regular physical activity is good for heart health and helps control blood pressure, blood sugar and cholesterol levels. It can also help with weight loss, fitness and stress relief.
The World Health Organization recommends that adults do 150 to 300 minutes of moderate-intensity aerobic exercise each week or an equivalent amount of vigorous-intensity activity. Adults should also include muscle-building activities on two or more days a week.
People who have been inactive for a long time aren’t required to go on with intense workouts. Walking, cycling, swimming and other activities that are appropriate for their fitness are all good starting points.
Just as important is breaking up long periods of sitting. Short walks, stairs, and moving around in everyday life can make people move more.
Anyone with a known heart condition or other health problem should consult a doctor about the appropriate exercise level before starting a high-intensity workout routine.
3. Skipping Recommended Cancer Screenings
Preventive healthcare becomes increasingly important with age. But people might put off routine medical appointments or cancer screenings because they feel healthy or have busy schedules.
Cancer screening helps detect some cancers or precancerous changes before symptoms appear. Age, sex, family history and individual risk can influence the appropriate screening tests and recommended intervals.
Although cancer screening is not a direct heart-health intervention, it is an important part of overall preventive healthcare. Knowing health problems at an earlier stage can lead to better diagnosis and treatment.
People should talk with their healthcare providers about the screening options and not think that every test is essential for everyone. And when there are persistent or unusual symptoms and they don’t have time to go to their next routine appointment, they should also seek medical advice.
Regular health check-ups can provide an opportunity to check blood pressure, cholesterol, blood glucose and other risk factors. This assessment is particularly important for the identification of conditions that do not immediately show up with symptoms at early stages.
4. Believing It’s Too Late To Take Care Of Your Health
One of the most limiting assumptions people can make after 40 is that meaningful health improvements are no longer possible. Years of inactivity, unhealthy eating or other habits have already determined their future health.
But positive lifestyle changes can be beneficial at different stages of adulthood. If we are going to be healthy long term, eat healthy, be physically active, get enough sleep, and stop smoking we need to be able to change our diet and become more active.
In cardiovascular health, blood pressure, cholesterol and blood sugar are of particular importance. Healthcare providers should work with individuals with risk factors to determine if lifestyle change, medication or some combination of them is best for them.
Small changes can be easier to keep than a complete lifestyle transformation. For instance, starting with a daily walk, preparing more balanced meals at home or scheduling a long-postponed health check-up can help form a healthier routine.
Progress might be slow in coming and individual outcomes may vary. What is to be done is to identify realistic changes and to follow them consistently, not to say that age makes improvement impossible.
How Do I Prioritise Heart Health After 40?
Maintaining a healthy heart is more than avoiding a few mistakes. It requires balanced nutrition, regular physical activity, preventive medical care and attention to established cardiovascular risk factors.
Healthcare professionals should try to schedule routine health checks for adults if they have a family history of heart disease, high blood pressure, diabetes or high cholesterol. Smoking cessation, proper sleep and stress management are other aspects of the holistic approach to healthy living.
There is no one diet or exercise routine for everyone. And the health state and medical condition of each individual must guide lifestyle changes.
In the end, it is very helpful to remind myself of my habits and learn to change them and to see that I am doing good at it in the long run. Fad diets are not healthy and avoiding fad diets, reducing sedentary time, keeping up with recommended screenings and remaining open to change can all contribute to healthier ageing.
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