Healthy Tips for 40 and up

[Adonis Adarna]

Please share tips to maintain in good shape outside and inside. 

○ Healthy foods

○ Healthy Restaurants

○ Sports and activities

○ Place to exercise and have healthy activities.

[Ryan Lance]

Have you tried taking probiotics to help your gut? Or Organic Barley Juice?

[leckmich]

swimming regularly.  it is gentle on he knees.

[fitnessinsg]

As someone who is going to turn 40 in a couple of years, here is what I consider to be the most important things to do:

 

1) Hit the gym, as we get older, especially at 40s, guys tend to start losing muscle. Working out at the gym ensures that we can maintain our muscle mass. Doesn't need to be crazy, but at least 2 workouts, one for the upper body and one for the lower body.

2) A healthy diet, one that doesn't have too much process food and that isn't high in sugar. Try and eat more veggies fruits etc as well as a sufficient amount of protein (ideally, 1 gram of protein per kg)

3) Some form of cardio, ideally, as leckmich says, swim as it is a zero impact activity.

4) Stretching. Now this is important as it helps your body stay limber

 

If you do this on a regular basis, you will be in much better health as you age

[Adonis Adarna]

20 hours ago, Ryan Lance said:

Have you tried taking probiotics to help your gut? Or Organic Barley Juice?

that is a good advice. I am taking probiotics from time to time. not regular.

[Adonis Adarna]

5 hours ago, fitnessinsg said:

As someone who is going to turn 40 in a couple of years, here is what I consider to be the most important things to do:

 

1) Hit the gym, as we get older, especially at 40s, guys tend to start losing muscle. Working out at the gym ensures that we can maintain our muscle mass. Doesn't need to be crazy, but at least 2 workouts, one for the upper body and one for the lower body.

2) A healthy diet, one that doesn't have too much process food and that isn't high in sugar. Try and eat more veggies fruits etc as well as a sufficient amount of protein (ideally, 1 gram of protein per kg)

3) Some form of cardio, ideally, as leckmich says, swim as it is a zero impact activity.

4) Stretching. Now this is important as it helps your body stay limber

 

If you do this on a regular basis, you will be in much better health as you age

how many hours in gym is ideal? I have a problem with sore muscles afterwards.

[Adonis Adarna]

14 hours ago, leckmich said:

swimming regularly.  it is gentle on he knees.

thanks for reminding. I just bought a new goggles and will swim more often.

[fitnessinsg]

You should expect to feel some soreness from a gym workout, especially if you haven't been in awhile and your body is not conditioned. Even for experienced gym goers, you should expect to feel some soreness, but of course, you will recover quickly. There is no set amount of time to spend in the gym, but my advice to you if you haven't been to the gym is to engage a PT for a couple of sessions so you learn how to use the equipment safely and make sure your form is all right. 

[Adonis Adarna]

56 minutes ago, fitnessinsg said:

You should expect to feel some soreness from a gym workout, especially if you haven't been in awhile and your body is not conditioned. Even for experienced gym goers, you should expect to feel some soreness, but of course, you will recover quickly. There is no set amount of time to spend in the gym, but my advice to you if you haven't been to the gym is to engage a PT for a couple of sessions so you learn how to use the equipment safely and make sure your form is all right. 

any recommended PT?

[fitnessinsg]

If you have a regular gym, maybe can see if there are any PTs there, but in general, look for a PT who actually looks fit and then see their qualifications. 

[juicyass]

Prioritize weight training over cardio - unless your main goal is to run a marathon, but still weight training is crucial to maintain muscle mass as you age.

Spend around 1 hour in the gym for weight training and another 20-30 min brisk walking on treadmill.

Your diet should include high protein and moderate amount of fat and carbs. Most importantly, be aware of what you eat. Like between fried chicken and steam chicken breast, both are good source of protein, but the apparent difference between these two is that one is more higher calorie than the other.

 

A lot of people give up in the first 3 months mainly because they couldn't stick to the routine that fits into their schedule. They tend to think going to gym once or twice a week would be more than enough, and expecting unrealistic fast results in couple of months. It takes 3 months to feel the difference; 6 months to see the needle in the weighing scale moves; 12 months to see major changes in the mirror, and then it takes years of consistent effort to maintain.

 

 

 

[Adonis Adarna]

1 hour ago, juicyass said:

Prioritize weight training over cardio - unless your main goal is to run a marathon, but still weight training is crucial to maintain muscle mass as you age.

Spend around 1 hour in the gym for weight training and another 20-30 min brisk walking on treadmill.

Your diet should include high protein and moderate amount of fat and carbs. Most importantly, be aware of what you eat. Like between fried chicken and steam chicken breast, both are good source of protein, but the apparent difference between these two is that one is more higher calorie than the other.

 

A lot of people give up in the first 3 months mainly because they couldn't stick to the routine that fits into their schedule. They tend to think going to gym once or twice a week would be more than enough, and expecting unrealistic fast results in couple of months. It takes 3 months to feel the difference; 6 months to see the needle in the weighing scale moves; 12 months to see major changes in the mirror, and then it takes years of consistent effort to maintain.

 

 

 

thanks for your valuable advise. and I take note of focusing on protein and weightlifting. do you think swimming is a good alternative exercise?

[juicyass]

30 minutes ago, Adonis Adarna said:

thanks for your valuable advise. and I take note of focusing on protein and weightlifting. do you think swimming is a good alternative exercise?

 

It is all down to your own preference. As long as it is low intensity cardio, it should be fine. 

[leckmich]

On 1/17/2026 at 10:20 PM, juicyass said:

 

It is all down to your own preference. As long as it is low intensity cardio, it should be fine. 

why does it have to be low intensity?

[juicyass]

11 hours ago, leckmich said:

why does it have to be low intensity?

 

Low intensity is because it avoid losing muscle while burning fat. And it is great for overall heart health. You can opt for high intensity cardio but in long term your body will certainly give out and start losing muscle. Muscle is the greatest currency when you start to age. 

[leckmich]

interesting

 

there is an nyt article about focusing on strength instead of muscle

 

https://www.nytimes.com/2026/01/24/well/move/muscle-strength-versus-mass.html

[leckmich]

3 hours ago, juicyass said:

 

Low intensity is because it avoid losing muscle while burning fat. And it is great for overall heart health. You can opt for high intensity cardio but in long term your body will certainly give out and start losing muscle. Muscle is the greatest currency when you start to age. 

so the low intensity is just for cardio and to burn calories?

[juicyass]

27 minutes ago, leckmich said:

interesting

 

there is an nyt article about focusing on strength instead of muscle

 

https://www.nytimes.com/2026/01/24/well/move/muscle-strength-versus-mass.html

 

Strength and muscle mass are correlated. In short, you won't be able to build muscle mass without strength. To build strength, you would need to engage your muscle mass in correct intensity. In order to do that, you would need to lift heavy weight = strength. Once you have right intensity, your muscle will grow, so do your strength. There is no such thing that I want to build strength but not muscle mass. 

 

34 minutes ago, leckmich said:

so the low intensity is just for cardio and to burn calories?

 

Very subjective question. In the most simplest words, any kind of cardio will burn off calories. Provided you are in caloric deficit. 

[Togsport]

On 1/16/2026 at 11:02 AM, Adonis Adarna said:

Please share tips to maintain in good shape outside and inside. 

○ Healthy foods

○ Healthy Restaurants

○ Sports and activities

○ Place to exercise and have healthy activities.

 

Outside .. brisk walking and low impact functional exercises incl squats, push-ups, sit-ups and some weights & cables workouts.

Inside .. mindfulness practice and positive thinking .. look at the bright side of things!

My 2-cents worth.  Thank you!

[Nickguy]

Agreed

[leckmich]

6 hours ago, juicyass said:

 

Strength and muscle mass are correlated. In short, you won't be able to build muscle mass without strength. To build strength, you would need to engage your muscle mass in correct intensity. In order to do that, you would need to lift heavy weight = strength. Once you have right intensity, your muscle will grow, so do your strength. There is no such thing that I want to build strength but not muscle mass. 

 

 

 

did u read the article?  it did not say either one or the other.

 

"

Experts say the secret to feeling strong in the long term is to focus less on the size of a muscle and more on what it can lift and how quickly, which helps you avoid chronic disease, falls and even admission into a nursing home.

In other words, we want our muscles to be functional so we can move heavy things, said Michael Ormsbee, a professor of exercise physiology at Florida State University. “That’s strength. That’s power,” he said."

[Expired Btm Uncle]

Do Tai Chi! Thats all the advert i got bombarded on Youtube. Guess AI knows my age lol

[Anon_cock]

46 minutes ago, Expired Btm Uncle said:

Do Tai Chi! Thats all the advert i got bombarded on Youtube. Guess AI knows my age lol

fuck, i also got that ad to do tai chi, can get 6 pack abs.

[bluerunner]

On 1/16/2026 at 11:02 AM, Adonis Adarna said:

Please share tips to maintain in good shape outside and inside. 

○ Healthy foods

○ Healthy Restaurants

○ Sports and activities

○ Place to exercise and have healthy activities.

Get enough sleep! 

[ziurtis]

6 minutes ago, bluerunner said:

Get enough sleep! 

very important factor but hard to achieve with all committments. it's a struggle between more time for sleep or workout.

[leckmich]

more like sleep vs netflix etc, lol

[bluerunner]

8 hours ago, ziurtis said:

very important factor but hard to achieve with all committments. it's a struggle between more time for sleep or workout.

Prioritise sleep over any other thing. One cannot replace “lost sleep”. Any other activity can be done at another time. 

[iKneadyou]

Get a massage therapy

[Bi_Brit]

- Sleep quality is very important 

- Sauna & Ice bath for recovery 

- Hot Yoga 

- Learn tools to manage stress

 

 

[Balestier]

- 7 hrs sleep

- fitness including flexibility, strength, mental and cardio

- maintain small group of close friends

 

Doing something is better than nothing. something u like to sustain it in long run not just 3 minutes fever thing.

Eat in moderation. Life is not about not eating unhealthy food u like.

Edited May 13 by Balestier

[bluerunner]

22 hours ago, Bi_Brit said:

- Sleep quality is very important 

- Sauna & Ice bath for recovery 

- Hot Yoga 

- Learn tools to manage stress

 

 

Where do you practice Hot Yoga? 
 

22 hours ago, Balestier said:

- 7 hrs sleep

- fitness including flexibility, strength, mental and cardio

- maintain small group of close friends

 

Doing something is better than nothing. something u like to sustain it in long run not just 3 minutes fever thing.

Eat in moderation. Life is not about not eating unhealthy food u like.

Absolutely!! 

[Balestier]

On 5/12/2026 at 10:01 PM, ziurtis said:

very important factor but hard to achieve with all committments. it's a struggle between more time for sleep or workout.

No point workout if there is no sleep means no recovery. U tired yourself out, poor concentration and injury prone.

[radiusulnar]

22 hours ago, Balestier said:

- 7 hrs sleep

 

Most important but most difficult for me

[Balestier]

4 minutes ago, radiusulnar said:

 

Most important but most difficult for me

Build a habit. As it increase stress, affects yr  mood, temper, hardness of ur kkj and muscle recovery

[Adonis Adarna]

Trying our condo sauna later. Its healthy right? 

[Nivek]

Take note your heart beat if you're new to sauna...and don't push yourself to stay longer than comfortable.

[Balestier]

2 minutes ago, Nivek said:

Take note your heart beat if you're new to sauna...and don't push yourself to stay longer than comfortable.

Stick to duration recommended esp ppl w high blood pressure

[Balestier]

5 hours ago, Adonis Adarna said:

Trying our condo sauna later. Its healthy right? 

Which aspects of health u referring to ? 

[Adonis Adarna]

3 hours ago, Balestier said:

Which aspects of health u referring to ? 

Physical and emotional health

[Balestier]

1 hour ago, Adonis Adarna said:

Physical and emotional health

Love sauna to open the pores and sweat it. Maybe it adds more stress for me as I find it very boring staying 5-10 mins inside. Lol

[leckmich]

eat more fruits

[leckmich]

and vegetables

[Jeff1069]

and sleep well

[sum1outhere_03]

On 2/26/2026 at 10:35 AM, Expired Btm Uncle said:

Do Tai Chi! Thats all the advert i got bombarded on Youtube. Guess AI knows my age lol

That advert is scam btw LOL. I'm not that age but it pops up too. 

[Expired Btm Uncle]

On 5/20/2026 at 11:16 PM, sum1outhere_03 said:

That advert is scam btw LOL. I'm not that age but it pops up too. 

I tot was targeted marketing. Geez i tot AI really know i LKK

[Adonis Adarna]

I have started learning how to play pickleball. 

[Want to try]

40s is just about to reach your prime... I am in my late 60s and my healthy living tips are:-

1. Eat what you like but in moderation 

2. Do the exercises you enjoy regularly, I prefer racket sports bec it works your entire body and gives  your heart a good workout too

3. Socialise to keep your mind active, don't be a loner, talk to strangers if you have to.. 

4. Continue to have regular sex, best with a partner but even with your own hands still good 

5. Be happy, be more generous, be more kind to others, be less pedantic, always forget unhappy things quickly and don't keep to heart else difficult to find happiness. 

6. Always be well groomed and dress well, coupled that with your regular exercise to keep a fit body and your friendly chatty demeanor to others, you surely can attract many people to play with you at Tenmen, Yunomori, etc 😎 

[Togsport]

On 7/9/2026 at 2:43 PM, Want to try said:

40s is just about to reach your prime... I am in my late 60s and my healthy living tips are:-

1. Eat what you like but in moderation 

2. Do the exercises you enjoy regularly, I prefer racket sports bec it works your entire body and gives  your heart a good workout too

3. Socialise to keep your mind active, don't be a loner, talk to strangers if you have to.. 

4. Continue to have regular sex, best with a partner but even with your own hands still good 

5. Be happy, be more generous, be more kind to others, be less pedantic, always forget unhappy things quickly and don't keep to heart else difficult to find happiness. 

6. Always be well groomed and dress well, coupled that with your regular exercise to keep a fit body and your friendly chatty demeanor to others, you surely can attract many people to play with you at Tenmen, Yunomori, etc 😎 

Second all the above!  @Want to try👍

[Nickguy]

Agreed

Age gracefully

1. Positive mindset

2. Forgive and forget 

3. Exercise regularly 

4. Smile always

5. Eat everything in moderation 

6. Stay alive

[ziurtis]

Listen to your body.

We can't train like those in their 20s.

Don't ignore pain and aches as our bodies don't recover as fast as we used to. I had to drop HIIT once I realize it's causing my cortisol levels to spike and putting on more belly fat as a result. Switch to mostly zone 2 running to protect my knee and ankle.

Try different exericises and different routines for a start but stick to something that is more feasible. there's no way at this stage of our lives that we can devote our whole life to fitness. It sounds cliche but consistency is key. It takes really long for results to show but every bit counts. Learning to love yourself for the effort you put into this helps.