Life After 40; Stay Sharp, Stay Agile

When I turned 40, it felt like walking onto the back nine of a golf course. Now, I don’t play golf, but I know the metaphor works.

There’s still plenty of game left to play—many holes, many shots—but the strategy shifts a little. You can’t just rely on the starting adrenaline and brute force anymore. You need to stay agile, focused, and intentional if you want to finish strong.

At 44, I’ve started to think of my daily habits as the “practice swings” that keep me sharp. The goal isn’t perfection—it’s momentum. It’s like James Clear’s book Atomic Habits. Small, consistent actions that support your body and brain so you can keep enjoying life (and the people in it) for decades to come.

Side note: If you haven't read his book, I highly recommend it. It continues to resurface as a theme to be my best version of a parent, a business operator, a wife, and a content person in life. I listened to the first time and read the book the second time so I could annotate.

Here are some habits worth considering to add to your routine:

• Strength training (2x a week): Think of squats, push-ups, or weightlifting. Build up a reserve of muscle to tap into as your body naturally depletes it over time. Like a savings account, but with muscle!

• Balance drills: Stand on one leg while brushing your teeth. Stability now prevents falls later.

• Explosive movements: Skip, jump, or sprint for just 10 seconds. Keeps fast-twitch muscles engaged.

• Mobility work: Five minutes of stretching or yoga keeps joints loose and happy.

• “Floor to standing” practice: Try getting up without using your hands—it’s linked to longevity and independence.

• Cardio variety: Mix slow walks with bursts of hills or intervals to build heart resilience.

How I fit this in: Of course, I rage walk 2x a week. I practice a tree pose while brushing my teeth, skip outside while the dog is going to the bathroom in the backyard (or while the microwave is running), and I try to stretch a little in bed and beside my bed each morning before moving (a pro-tip from my dog).

• Puzzles & word games: Crosswords, Sudoku, Wordle—simple brain workouts.

• Learn something new: A language, instrument, or skill—novelty keeps your brain adaptable.

• Mindfulness & meditation: Practicing just a few minutes daily can lower stress and improve focus.

• Social connection: Regular conversations and laughter with friends are brain-protective, too.

• Read widely: Fiction, nonfiction, even poetry—variety lights up different brain pathways.

How I fit this in: I practice my Spanish on Duolingo every day and do the daily NYT word games (I like the Mini Crossword, Wordle, Connections, Strands, and the new game Pips!). I am a huge fan of IRL porch sits, coffees, hikes…anything that fosters a more profound connection in person. And I am usually reading/listening to three books—a memoir, a nonfiction, and a fiction book. I also listen to podcasts every day and learn something new.

• Prioritize protein: Supports muscle and satiety.

• Stay hydrated: Your thirst cues dull with age, so drink deliberately.

• Protect your sleep: aim for 7–9 hours in a cool, dark, and screen-free room.

• Manage stress: Walking, journaling, or even leaving your phone in a drawer.

• Don’t skip screenings: Annual checkups and age-appropriate tests (cholesterol, blood sugar, colonoscopy, mammogram/PSA). Early detection matters.

How I fit this in: I have written about my season of self-maintenance, which I stand by as a way to stay on top of screenings and checkups. I started charging my phone, watch, and AirPods on this charger in my closet, and my mornings are forever better because of this change. Truly. Then, I went even further and subscribed to the Roots app (worth the annual $60 fee), and blocked myself out of all games and social apps every morning from 6-9 AM. The time from 9 PM to 9 AM is now back to the 2004 days of simply going to sleep and waking up with my own agenda—not someone else’s.

The beautiful thing is that none of these are massive life overhauls. They’re micro-upgrades—little adjustments you can stack on top of what you’re already doing. And the compound effect? A stronger, steadier, more joyful back nine.

So here’s to us: still in the game, still swinging, still having fun.

Speaking of games, why don’t we make this a game?! I created a Back Nine Bingo Card and a Back Nine Habit Tracker if you want to have a little fun with this. I’d love to see these if you download them; please share them with me on Instagram or here in the comments!

Cheers to using our resources wisely,

Andrea

P.S. If you have your own habit to maintain good health, please comment below and let me know!

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