Build a stronger future: Five habits I recommend for the over-35s

In my work with clients, I see it all the time: midlife is the stage when we need to transition from relying on “accidental” youth to building intentional longevity.

And I’m often asked what are the best habits to do to stay energized?

The truth is, it’s not about one magic fix – it’s about locking in a few core habits that work with your body instead of against it.

Here are the five habits I believe everyone over 35 should be prioritising to ensure their future self stays capable and vibrant.

1. Strength: Building your armour

Resistance training is your physical insurance policy. When you lift weights or do impact exercises, you’re sending a “mechanical signal” to your body.

The result

Your muscles and bones respond by getting denser and stronger. This doesn’t just change how you look; it protects your metabolism, stabilizes your joints and creates a resilient foundation that lasts a lifetime.

2. Blood pressure: Your longevity dashboard

I encourage my clients to consider having a home blood pressure monitor. As we age, the collagen in our arterial walls can stiffen, and this can make the heart work harder than it needs to.

Early discovery

Monitoring at home helps you find your “normal.” This means you are able to spot If your readings start to creep up, and if they do, it’s a signal to talk to your doctor. Early intervention is incredibly effective to protect your heart and brain before any real strain occurs.

3. Balance: Staying sharp and agile

It’s easy to take balance for granted until it’s gone. Balance relies on three systems: visual, vestibular (inner ear) and proprioceptive (nerves in your muscles/joints).

The receptors in our inner ears as well as joints can degrade over time, but we can keep them sharp with simple, daily challenges and balance exercises.

The result

This keeps your nervous system responsive and builds the physical resilience you need to avoid stumbles or injuries as you move through life.

4. Short bursts of intense activity: Upgrading your engine

You don’t need hours of cardio. Adding short, intense bursts of movement to your week is like giving your heart and lungs a software update.

The science

These bursts force your muscles to demand more oxygen, stimulating the growth of new, efficient mitochondria (your cellular power plants), improving VO2 max (the maximum rate of oxygen consumption).

5. Sunlight: Your natural battery charger

I always suggest stepping outside within an hour of waking. Natural light isn’t just nice to look at; it’s a critical biological signal that sets your “master clock.”

The result

By stabilizing your cortisol in the morning and priming your melatonin for later, you’ll find your energy stays more consistent throughout the day, and you should fall into the deeper, restorative sleep that we all crave.

The big picture

Midlife is the time to “lock into” these habits. It isn’t about fixing what’s broken; these habits will help you to optimise your potential so that you can head into your future with vitality and maximum energy.

Let’s start building a stronger you, today.