30 Healthy Habits for Men over 40

This blog is for educational purposes only and does not replace professional medical advice or diagnosis. If you have health concerns, consult an AHPRA-registered telehealth doctor or request a medical certificate online if clinically appropriate. Please note: Hola Health does not currently offer Mental Health Care Plans.

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 Overview

Turning 40 is a milestone — but for many Aussie men, it also comes with new health challenges. Between work, family, and lifestyle pressures, health often takes a back seat. Yet Australian men are less likely than women to visit their doctors or medical practitioner, get regular health checks, or seek support for mental health, putting them at higher risk for preventable issues like heart disease, diabetes, and depression. The good news? A few simple changes and regular check-ups can make all the difference.

Health risks Aussie men face after 40

Once you reach your 40s, some health risks become more common and can become more serious if not managed. Here are some of the major health concerns for men over 40 according to the Australian Institute of Health and Welfare¹.

Heart Health:

• Heart disease is the leading cause of death in Aussie men².
• High blood pressure, high cholesterol, and smoking are key risk factors.

Diabetes and obesity:

• The risk of developing type 2 diabetes rises with age, especially if you gain weight or stay inactive.
• About 75% of Aussie men aged 45+ are overweight and obese³.

Cancers (prostate, bowel, skin):

• Prostate cancer is the most commonly diagnosed cancer in Australian men.
• Bowel cancer and melanoma are also significant threats, but early detection can protect lives.

Mental health:

• 1 in 8 men experience depression, but many don’t seek help.

Other risks:

• High cholesterol
• Liver disease from excessive alcohol
• Smoking-related illness
• Sleep apnoea, especially if overweight

Essential health checks for men in their 40s and beyond

Prevention beats cure, and Medicare covers many bulk-billed* tests. Here’s what to get checked:

• Blood pressure and cholesterol- every 2 years, or more often if high.
• Diabetes screening (HbA1c or fasting glucose)- if overweight or family history.
• Bowel cancer screening- every 2 years from age 50 (free kit from the National Bowel Cancer Screening Program)²
• Prostate health- discuss PSA testing with your doctors or medical practitioner from 45+
• Skin checks- yearly, especially if you work outdoors due to Australia’s high UV risk.
• Mental health check-ins- don’t wait until you reach a crisis
• Eye check- every year
• Dental check- every 6-12 months

Lifestyle changes

Here are 30 practical habits to boost your health after 40:

Eat smarter:

• Add more veggies to every meal
• Choose whole grains over white bread and pasta
• Minimise intake of processed foods, sugary snacks, and fast food
• Eat lean proteins like eggs, chicken, or legumes
• Include omega-3-rich fish like salmon or sardines

Exercise:

• Aim for 150 minutes of exercise a week
• Try brisk walks, swimming, cycling, or a casual weekend match
• Include 2 strength workouts a week
• Try to take the stairs whenever possible
• Stretch or do yoga to improve flexibility

Quit smoking and limit alcohol:

• Limit alcohol to no more than 10 standard drinks per week
• Get support to quit smoking
• Have at least 2 alcohol-free days each week
• Avoid binge drinking
• Stay hydrated with water

Sleep and stress:

• Strive for 7-9 hours of sleep per night
• Keep a regular sleep schedule
• Reduce screen time before bed
• Prioritise time with family and friends
• Practice mindfulness or meditation

Mental well-being:

• Stay connected, don’t isolate yourself
• Speak to someone if you’re struggling
• Exercise regularly
• Take breaks
• Try to limit work stress

Proactive health:

• Book regular health check-ups with your doctors or medical practitioner
• Keep your Medicare details up to date
• Know your numbers: BP, cholesterol, glucose
• Use My Health Record⁴ to track tests and reports
• Use bulk-billed* telehealth when you can’t go to a clinic

Mental health: breaking the stigma for Aussie men

Not all mental health struggles present as sadness. Stress, irritability, fatigue, or emotional numbness can all be warning signs.

• 1 in 8m Aussie men face depression⁵
• 1 in 5 men experience anxiety
• Many struggle quietly, but you don’t have to

What helps:

• Talking to a doctors or medical practitioner
• Regular exercise
• Connecting with friends and family
• Easing the pressure of always being strong

Telehealth makes it easier than ever to speak with a professional, in private, without leaving home.

How Hola Health may be able to help

Hola Health is an Australian telehealth platform that connects you with registered doctors and nurse practitioners — from the comfort of your home, at a time that suits you. Depending on your situation, a Hola Health clinician may be able to help with:

• 24/7 General medical advice via telehealth doctor consult — talk through symptoms or health concerns with a registered doctor or medical practitioner
• Med certificate online — for work or personal leave, when clinically appropriate
• Referrals to specialists – or in-person services when needed
• Get Instant scripts online (if clinically appropriate)
• Pathology or imaging requests — when assessed as appropriate by your treating clinician

Hola Health clinicians are AHPRA-registered Doctors and medical practitioners in Australia. They will always recommend an in-person consultation, specialist referral, or emergency care if that is in your best interest.

Note: Telehealth is not suitable for all conditions. Hola Health does not replace your regular GP, specialist, or emergency services. If you are unsure whether telehealth is right for your situation, we recommend speaking with your usual healthcare provider. In emergencies, call 000.

Conclusion

Turning 40 doesn’t mean slowing down — it’s a chance to reset and invest in your health. With the right lifestyle habits and regular check-ups, Aussie men can live longer, healthier lives. If it’s been a while since your last check-up, book a telehealth appointment with Hola Health today — fast, convenient, and from the comfort of home.