{"id":418452,"date":"2026-01-20T09:51:15","date_gmt":"2026-01-20T09:51:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/418452\/"},"modified":"2026-01-20T09:51:15","modified_gmt":"2026-01-20T09:51:15","slug":"stop-doing-these-4-things-after-40-to-protect-your-health-strength-and-longevity","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/418452\/","title":{"rendered":"Stop doing these 4 things after 40 to protect your health, strength and longevity"},"content":{"rendered":"

You might not be 18 anymore, but turning 40 doesn\u2019t mean you\u2019re on a one-way slide into physical decline. The changes that occur during this decade tend to happen gradually, says personal trainer Leslie Leung<\/a>, and how you respond to them matters far more than the number of candles on your birthday cake. <\/p>\n

\u2018We begin to lose muscle mass if it\u2019s not actively maintained,\u2019 Leung explains. That loss can slow metabolism, making calorie intake more relevant for weight management, while recovery<\/a> between workouts<\/a> often takes longer than it did in your twenties or thirties. These shifts are a normal part of ageing, but they don\u2019t mean you should be doing less.<\/p>\n

\u2018Your forties aren\u2019t about slowing down,\u2019 says Leung. \u2018They\u2019re about training smarter, recovering better and building resilience.\u2019<\/p>\n

This decade is a critical window for setting yourself up for later life. The habits you build now help determine whether you arrive at older age mobile, capable and independent. \u2018Prioritising your health in your forties is essential,\u2019 Leung says. \u2018What you build \u2013 or neglect \u2013 now will shape how strong, energetic and capable you remain for years to come.\u2019<\/p>\n

Just as important as adopting positive habits is avoiding behaviours that quietly undermine long-term health. Most of us are aware of the risks associated with excessive alcohol<\/a> consumption, smoking and prolonged inactivity. But Leung recently took to Instagram to highlight five additional habits he believes are worth ditching after 40 if you want to age well. <\/p>\n

\u2018Your body\u2019s no longer 21,\u2019 Leung warns. \u2018And pushing it in the wrong direction will cost you in the long run.\u2019<\/p>\n

4 Things to Stop Doing After 401\/ Forgetting to prioritise protein <\/p>\n

Carbohydrates<\/a> are your body\u2019s primary fuel source. They provide the energy needed for training, daily movement and overall function, and they don\u2019t need to be avoided for good health. Protein<\/a>, however, becomes increasingly important as you move through your forties.<\/p>\n

\u2018After 40, we experience something called anabolic resistance,\u2019 explains Leung. \u2018This means the body needs a higher protein intake to stimulate muscle repair and growth.\u2019<\/p>\n

Adequate protein helps preserve muscle mass and strength, supports bone health, improves satiety and appetite control, stabilises blood sugar levels, and aids recovery and immune function. Without enough of it, muscle loss accelerates, metabolism slows and training adaptations become harder to maintain.<\/p>\n

The goal isn\u2019t to cut carbs, but to stop under-prioritising protein. <\/p>\n

2. Sacrificing sleep<\/p>\n

Leung considers sleep<\/a> to be one of the most overlooked pillars of health, particularly after age 40. \u2018During sleep, the body repairs tissue, balances hormones, regulates appetite, and supports immune and cognitive function,\u2019 he says. \u2018Chronic poor sleep increases the risk of weight gain, metabolic disease, low mood, and burnout.\u2019<\/p>\n

To improve your sleep quality and quantity (both are important), Leung advises:<\/p>\n

Going to bed and waking up at consistent times \u2013 even on the weekendsReducing caffeine intake after early afternoonLimiting screen exposure in the eveningKeeping your bedroom dark, cool and quietCreating a simple wind-down routine to help you relax before bed<\/p>\n

\u2018Sleep isn\u2019t a luxury \u2013 it\u2019s foundational to long-term health,\u2019 he says. <\/p>\n

3. Lifting without a structured plan<\/p>\n

While Leung promotes strength training <\/a>for future-proofing your body, he emphasises the importance of following a structured plan. \u2018Maxing out on exercises with no structured programme and back-to-back workouts with no rest is the perfect storm for you to destroy your joints, get injured or get sick,\u2019 he warns in the reel.<\/p>\n

Maximal lifting absolutely has its place, the PT assures. However, without structure and recovery you\u2019re at an increased risk of injury. Instead, Leung recommends:<\/p>\n

Training at sub-maximal intensities (leaving 1-3 reps in reserve)Prioritising technique and controlled movementUsing progressive overload over weeks and monthsBuilding strength across multiple rep ranges<\/p>\n

\u2018The goal after 40 isn\u2019t to prove strength in one moment, it\u2019s to maintain it for decades,\u2019 Leung says.<\/p>\n

4. Living in constant stress<\/p>\n

\u2018The nervous system doesn\u2019t bounce back as easily as it once did,\u2019 Leung says. Chronic stress<\/a> can lead to elevated cortisol, poor muscle recovery, disrupted sleep, hormonal imbalance and increased injury risk<\/a>.<\/p>\n

\u2018Effective stress management doesn\u2019t need to be complicated,\u2019 Leung says. He advises:<\/p>\n

Daily walking and movementStructured strength trainingTime outdoors and daylight exposureBreathing work or mindfulness practicesClear boundaries and protected recovery time<\/p>\n

Leung\u2019s final word: \u2018Longevity isn\u2019t about doing more, it\u2019s about doing what matters consistently.\u2019
<\/p>\n

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