30 Healthy Habits for Men over 40

 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 GP, 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 GP 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 GP
• 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 GP

• 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.

When to consult doctor

You don’t have to wait weeks for a doctor’s appointment. Hola Health offers quick, affordable telehealth for Aussie men, all from your phone or laptop. Our bulk-billed telehealth doctors can help with:

• Men’s health check-ups and screening advice

• Online prescriptions and instant script refills

• Referrals to specialists (cardiologists, gastroenterologists, urologists)

• Mental health treatment plans and counselling support

• Same-day medical certificates if health issues affect work or study

Book in minutes. No long waits, no hassle.  

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.  

FAQ

 

Why is turning 40 a key milestone for men’s health?

After 40, men face higher risks of heart disease, diabetes, and certain cancers. Hormonal changes, stress, and lifestyle factors also make it important to focus on prevention and regular health check-ups.

How often should men over 40 see their GP for a check-up?

Most experts recommend a yearly check-up, or more often if you have chronic conditions like high blood pressure, diabetes, or cholesterol issues.

What are the most important health checks for men over 40 in Australia?

Essential checks include blood pressure, cholesterol, blood glucose, bowel cancer screening, prostate health, skin checks, eye exams, and mental health assessments.

How can men over 40 reduce their risk of heart disease?

Quit smoking, limit alcohol, stay active, eat heart-healthy foods, maintain a healthy weight, and monitor cholesterol and blood pressure regularly.

What’s the best diet for men in their 40s ?

A balanced diet rich in vegetables, lean proteins, whole grains, and healthy fats helps manage weight, boost energy, and reduce disease risk.

How much exercise should men over 40 do each week?

Aim for at least 150 minutes of moderate-intensity activity weekly, plus two strength-training sessions to maintain muscle and bone health.

Can men over 40 build muscle or lose weight effectively?

Yes — consistent strength training, a balanced diet, and proper sleep make it possible to build muscle and manage weight even in your 40s and beyond.

How can stress affect men’s health after 40?

Chronic stress increases risks of heart disease, insomnia, weight gain, and depression. Mindfulness, exercise, and talking with a professional can help manage stress.

How common is depression in men over 40?

About 1 in 8 Australian men experience depression, often triggered by work stress, lifestyle changes, or family pressures. Many don’t seek help — but early support makes recovery easier.

What are the warning signs of poor mental health in men?

Irritability, fatigue, anger, social withdrawal, or loss of motivation can all signal stress, depression, or burnout.

Can poor sleep increase health risks after 40?

Yes — insufficient sleep can raise the risk of obesity, diabetes, and heart disease. Aim for 7–9 hours per night.