Archive · 19 Aug 2026
Midlife Habits That May Support Longer, Healthier Lives
Midlife is a good time to start habits that may help you stay healthier as you grow older.
Short bursts of harder exercise can improve fitness.
Spending time with friends can also support your health.
Foods such as yogurt, kimchi and sauerkraut may help the helpful organisms in your gut.
Eating enough protein and lifting weights can help protect your muscles.
Strong muscles can make it easier to remain independent later in life.
Learning about illnesses in your family can help you and your doctor plan ahead.
Going to bed and waking up at similar times may be especially helpful for a long and healthy life.
Experts say midlife is an important time to prevent age-related diseases through daily habits.
Interval training can improve cardio-respiratory fitness, a predictor of later-life mobility and longevity.
Social connections, fermented foods and consistent sleep may support long-term health and well-being.
Adequate protein and resistance training can help slow muscle loss and reduce frailty risk.
Knowing family health history and discussing risks with a doctor can guide prevention efforts.
- Who
- Adults in midlife, with guidance from health and aging experts.
- What
- The article recommends exercise, social connection, fermented foods, sufficient protein, resistance training, family-health awareness and regular sleep to support healthy aging.
- When
- The habits are recommended beginning in midlife and continuing over time.
- Where
- No single location is specified; the experts cited are based at US universities and medical institutions.
- Why
- The goal is to reduce risks linked to age-related diseases, maintain muscle and mobility, and support longevity and independence.
- Interval training example
- Alternate 30 seconds of sprinting with 30 seconds of rest, repeated 10 times.
- Protein guideline
- The article cites 0.8 to 1.2 grams of protein per kilogram of body weight daily.
- Example protein amount
- For a 68-kilogram adult, this equals about 54 to 81 grams per day.
- Muscle loss
- Muscle loss begins in the 30s and accelerates in the 60s.
- Fermented foods
- Examples include yogurt, kimchi, kombucha, kefir and sauerkraut.
- Sleep regularity
- Going to bed and waking at roughly the same time may predict mortality more strongly than sleep duration.
- Family history
- Experts advise identifying diseases that run in the family and discussing risk management with a doctor.