9 things health experts wish you’d do in midlife to increase longevity

Health experts say that making certain lifestyle choices during midlife, roughly defined as ages 40 to 60, can significantly impact how individuals age and their overall longevity. These choices, they argue, go beyond temporary fixes and require sustained efforts to build healthier bodies and minds over time. The focus is on forming lifelong habits that reduce the risk of chronic illnesses such as heart disease, diabetes, cancer, and dementia. Dr Guillem Gonzalez-Lomas, an associate professor of orthopaedic surgery at New York University’s Grossman School of Medicine, emphasized that cardio-respiratory fitness is among the strongest indicators of long-term health and mobility. He recommended incorporating interval training into weekly routines as an effective method to boost this type of fitness. Interval training involves short bursts of intense activity followed by rest periods. For instance, instead of maintaining a steady pace for 30 minutes on a treadmill, individuals could alternate between 30 seconds of sprinting and 30 seconds of rest, repeating this cycle ten times. This approach, although brief, demands greater effort and offers substantial benefits. Social connections were highlighted as crucial for long-term health by several researchers. Dr Ezekiel Emanuel, a professor of medical ethics and health policy at the University of Pennsylvania Perelman School of Medicine, noted that social interactions are often overlooked as a form of wellness intervention but may be the most impactful. In midlife, finding time for oneself can be challenging, especially when coordinating schedules with others. To address this, Dr Margie Lachman, a psychology professor at Brandeis University, proposed combining personal tasks with social activities. Examples include walking or exercising with a friend or running errands together, which allows individuals to accomplish multiple goals simultaneously. Maintaining a healthy gut microbiome was identified as another key factor in promoting healthy aging. Dr John Beard, a professor of productive ageing at the Columbia University Mailman School of Public Health, explained that the gut microbiome plays a vital role in controlling inflammation, which is linked to numerous age-related conditions. Experts suggest feeding the microbiome with fermented foods such as yogurt, kimchi, kombucha, kefir, and sauerkraut. These foods introduce beneficial bacteria that support digestive and immune health. Strength training was also recommended as a critical component of a balanced exercise regimen. While aerobic exercises remain essential, recent studies indicate that muscle strength contributes equally to longevity and independence in older age. Losing muscle mass can lead to frailty, whereas maintaining muscle strength supports physical function. Resistance training stimulates the release of myokines, proteins that help reduce systemic inflammation. Dr Gonzalez-Lomas encouraged individuals to engage in weightlifting, noting that even light resistance exercises can yield meaningful results for beginners. Experts agree that these strategies should be integrated into daily life as part of a broader commitment to health. By adopting these practices early in midlife, individuals can lay the groundwork for a longer, more vibrant life. The emphasis is on consistency and awareness, ensuring that each choice made today contributes to a healthier tomorrow.