5 science-backed habits you should follow if you’re over 35, shared by NHS doctor

Health benefits of morning sunlight: Just five minutes of morning sunlight can help your circadian rhythm. When outdoor light hits receptors at the back of your eyes, it signals your brain’s internal clock (Image: Pexels)

While most people focus on keeping themselves fit by working out, there are certain daily habits that help make a huge difference and change the way you age. They not only keep your body fit but also help your brain stay active and healthy.

NHS doctor Amir Khan in a post on Instagram shared 5 science-backed habits that genuinely support your body and mind, especially if you’re over 35. They are simple and easy to follow, and incorporating them into your routine will contribute to your wellbeing.

Best morning habits

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A post shared by Dr Amir Khan GP (@doctoramirkhan)

Gain morning light

Dr Khan shared that after 25, your circadian rhythm becomes less responsive, but just five minutes of morning sunlight can change the game. When outdoor light hits receptors at the back of your eyes, it signals your brain’s internal clock. “That resets cortisol timing, boosts energy, improves sleep pressure at night, and even stabilises appetite hormones. It is the most powerful free tool we have,” he shared.

Boost of your VO2 Max everyday

According to the doctor, VO2 Max measures how well your body delivers and uses oxygen, and it’s one of the strongest indicators of overall health. Ageing makes your heart less efficient at pumping blood and the mitochondria becomes less efficient at using oxygen.

What helps? He said, “Short bursts of intensity such as 20 to 40 seconds of fast stairs, a brisk uphill walk, or a quick cycle sprint forces your muscles to demand more oxygen than usual and that stimulates new mitochondria and improves oxygen extraction. So you don’t need HIIT classes everyday, just a moment each day where your heart genuinely rises.”

Check your blood pressure at home

“Blood pressurecreeps up quietly as your arteries stiffen with age. Checking it say once a month at rest gives you a baseline. If it’s higher, then one, three, five over 85 at home do daily readings for a week and work out the average. If that’s high, speak to your doctor. That average is what predicts your stroke and heart attack risk. Not one random reading and catching it early can make all the difference.”

Train your balance daily

Balance comes from your inner ear and tiny sensors in your muscles, but these start to weaken after age 35 if you don’t challenge them. Dr Khan recommended a quick way to improve balance, which is to stand on one leg for 30 seconds while brushing your teeth. This strengthens your core, improves coordination, and helps lower the risk of falls and injuries in the future. So try brushing your teeth on one leg tonight.

Build muscles and bones

From your mid 30s onward, the body naturally begins to lose muscle, fibres, and bone density. What comes to your aid are strength and impact exercises which create mechanical stress that that triggers a process called mechanotransduction. In response, your body rebuilds muscle and bone to become stronger. This supports your metabolism, joint stability, glucose control, and long-term fracture risk. Dr Khan suggested including these exercises at least twice a week.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.