As we move through time and the decades begin piling up, life becomes more comfortable for most of us. We slowly transition from chasing money, sex, and the next party to commitment, responsibility, and family. Along with our newfound sense of obligation and contentedness comes the realization that we may have neglected our health.  

Maintaining a healthy body is a lifelong battle, and you should take up the best practices from an early age. Besides, when it comes to the health of middle-aged men, the key is avoiding surprises by paying close attention to health conditions that may spiral out of control later in life. 

Here are some of the best health practices men in their 30s and 40s should follow to maintain a healthy lifestyle that are bound to have a positive impact for decades to come: 

Maintain Healthy Muscle 

After your 30s, you lose 3% to 5% of your body's muscle mass within a decade. But if you lean towards healthy habits, you don't have to worry about losing muscle rapidly. For instance, increase protein intake by consuming more beans, chicken, fish, and Greek yogurt. Another tip for maintaining healthy muscle is maintaining a proper sleep schedule and regularly exercising with cardio and resistance training exercises.  

Avoid Super Sizing Your Meals 

In the 30s, the connective tissues and muscles start to contract, contributing to a dad-bod. Regular visits to the drive-thru or stacking our plates like every day is Thanksgiving kick our fat storage into overdrive. The older we get, the more we need to watch our diets.

Develop a Daily Routine 

Despite the age, maintaining health boils down to how you stick to your daily routine. On the surface, following the same routine may sound simple, but it takes self-discipline to keep up the same schedule. On the other hand, if you spend hours sitting on the couch or at the office in your 30s and 40s, then you may have to make some significant life changes. Opt for an active routine to avoid blood pressure and cholesterol problems later. 

Build and Maintain Strong Bones 

Like women, men also become vulnerable to bone loss in their 30s and 40s. The solution is getting enough vitamin D and calcium through diet or the sun. The best way to maintain healthy bones is by stressing them with weight training and resistance exercises.

Learn to Relax

In the 30s and 40s, most men have busy schedules and navigate between professional and personal lives. So, for the sake of relaxation, try yoga to become more flexible and improve self-esteem. If you spend many hours behind a desk and squint endlessly at spreadsheets, then yoga can help you relax and meditate. 

Don't Avoid Doctor Visits 

One thing most men do early in life is avoiding the doctor. We're young and healthy; why do we need a checkup? Probably the number one mistake men make is not visiting the doctor unless something is broken or bleeding. Annual checkups with routine blood tests are the key to the early detection and prevention of disease. 

Get Your Prostate Checked 

If you're under 40, the chance to get prostate cancer is 1 out of 10,000. But research also shows that men who detect the disease in their 30s or 40s have a much better chance at beating it. And contrary to misguided perception, men in their early 30s are vulnerable to prostate cancer. The odds may be low, but it doesn't hurt to get our prostate checked every few years at least.

Adopt a Positive Habits 

As soon as you hit the 30s, men need to adopt a mature, healthy behavior and follow best health practices. In most cases, men in their 30s reach the prime of their lives while experiencing the most physical changes in their bodies since puberty. Many men go through a mid-life crisis, making it all the more important to prioritize mental health. 

It may sound like a nightmare, but most men in their 30s and 40s simply need to follow essential health tips to stay healthy. So, whether it's a bruised muscle or back pain, it is crucial to get regular physical checkups.

We can't afford to be careless about our health and act like teenagers. Following a healthy diet, getting routine checkups and screenings, exercising regularly, and following a daily routine is all it takes for men to make a healthy transition into their 50s.

Anther. Male wellness where it counts.