15 Healthy Habits To Pay It Forward To Your Future Self

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1) Get your anaerobic exercise on

While low- to moderate-intensity exercises like jogging and cycling are great, adding anaerobic exercises to the mix is great for your long-term health. Anaerobic exercise is any activity performed at a high enough intensity that your body can’t provide the energy it requires to complete the workout with your oxygen intake alone (think: HIIT training or CrossFit).

“Science shows that this method of training can be extremely beneficial for power development, building muscle mass, and fat burning,” health and fitness expert Andy Coggan. Gaining muscle and burning fat not only makes it easier on your joints as you age, but you’ll also build stronger joints and bones due to the increased impact on your body, Coggan says.

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2) Do your best to stress less

Pretty much everyone could stand to stress less (at any age), and being able to actually ace this can help your health over time, says obstetricians and gynaecologist Dr Heather Bartos. The stress hormone cortisol is “terrible for your heart and your waistline,” she notes.

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3) Give yourself mental time-outs

Forcing yourself to take a mental break when you feel overloaded can help with stress relief — a crucial part of being healthy and staying sharp for the long haul. Mental time-outs are like a mental “cleanse,” says clinical psychologist Dr John Mayer.

Need some ideas of how to do this? Try going for walks during the day, or even reading a book for a few minutes to get away from your computer and email.

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4) Don't skip breakfast if possible

Look, we know some people just aren’t into breakfast. But dietitian Liza DeFazio says taking a pass on this meal means that you’re probably going to end up eating more kilojoules (calories) overall because you’re so freaking hungry by the time you actually do eat.

While it’s important to eat something in the morning, a carb-fat or carb-protein combo is really best for all-day energy and productivity (things you want to develop sooner rather than later!). 

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5) Don't eat while you're doing other things

Be honest, you’ve probably eaten while watching TV, answering work emails, or reading. But DeFazio says this isn’t a great habit—and it's one that so many people in their 20s, 30s, and beyond fail to break early.

When you don't concentrate on your food as you're eating it, it doesn't quite register in your body and can lead to overeating. That’s why she recommends taking 15 minutes to sit down, eat your meal, and focus on your food. Hey, that's also giving yourself a little mental time-out — two birds with one stone!

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6) Try *not* to obsess over your weight

Your weight can only tell you so much about your health. “Overall health is total picture with many factors,” says women’s health expert Dr Jennifer Wider. “Your weight is just one of these factors, but you can very healthy if you don't have any risk factors for disease.”

Focusing on healthy habits like exercising, eating a nutritious diet, and cutting back on alcohol will do a lot more for your health overall than stressing over your weight specifically on any given day, she says. Appreciating your body and all it does for you goes a long way in cutting stress levels down, too, and all of these things add up to way better health 40 and over.

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7) Get plenty of sleep

You know, you know — you should get more sleep. But this is actually pretty crucial. “Sleep is incredibly important to overall health and often overlooked,” Dr Wider says. “Poor sleep puts you at risk for emotional and physical conditions in the short term and in the future." Studies have linked poor sleep to heart disease, obesity, depression, and anxiety, among other things, she adds.

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8) Wear sunglasses on the reg

It’s not just to help keep you from squinting: Your eyes and the tissue around your eyes can get damaged from UV exposure, so it’s best to wear high-quality sunglasses (and hats, if you can) when you’re outside, optometrist Dr Kelsy Steele says. Start today, before it's too late and eye degeneration has already occurred.

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9) Stretch it out

Sure, taking the time to stretch after a workout can be a total pain in the you-know-what, but it’s worth it now...and later. “It helps maintain and even improve your flexibility,” says personal trainer Doug Sklar. Following a consistent stretching routine can also help with posture and minimising or preventing lower back pain as you get older, Sklar adds.

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10) Stand up tall

Standing up straight looks good, but it can also help stave off lower back pain and allow your body to work and move with the right alignment long term, Sklar says. And that can decrease your risk of injuries over time, too, so you can keep crushing those tough workouts forever.

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11) Add more "me time" in the mix

Back to the stress subject: Yeah, it’s easier said than done, but you ultimately have to take care of you even when family and other obligations take over. That’s why Bartos recommends doing your absolute best to take at *least* 15 minutes a day for yourself. It doesn’t have to be anything major — even a quick bath counts where you can put on your favourite chill-out music and zone out, or even a dip in the pool on a warm day.

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12) Keep water handy at all times

Most people aren’t drinking enough water as it is. Not only that, people tend to retain water as they age, so keeping yourself well-hydrated can help counteract this (and keep your skin looking good), dietitan Beth Warren points out. Keep a bottle on your desk, so you can sip and refill throughout the day.

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13) Make a point to unplug

Constantly being on your screens can do everything from stress you out to mess with your sleep. “Your health is affected negatively by all the stimuli from media,” Mayer says. “Shutting it off frequently is a quick health add-on.” So, be deliberate about turning off your phone for a set period of time several times a week (or at least turn it on silent).

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14) Always have something to look forward to

Um, whoa: “The biggest cause of depression after 40 is the loss of passion, and passion is always based on future action,” Mayer says. So regularly having highlights in your schedule and life to smile about and feel excited to experience is key. It doesn’t have to be major things — even looking forward to the next season of Married At First Sight can do the trick.

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15) And always be learning something new

When you learn a new skill or gain new knowledge, you’re growing as a person and keeping your brain firing on all cylinders and strengthening neural connections, thus keeping you mentally healthy through the years. “Stop growing and this leads also to stagnation — and that leads to depression,” Mayer adds.