Five things everyone over 35 should do, according to a doctor

Five things everyone over 35 should do, according to a doctorDr Amir Khan

Transcript

00:00If you're over 35 years old, these five science-backed habits genuinely can change how you age.

00:07The first one is getting morning light.

00:09After 35, your circadian rhythm becomes a little less responsive.

00:14So five minutes of outdoor morning light hits receptors in the back of your eyes

00:18and it sends signals to your brain's master clock.

00:22That resets cortisol timing, boosts energy, improves sleep pressure at night

00:26and even stabilizes appetite hormones.

00:29It's the most powerful free tool we have.

00:32Number two, this is my favourite, boost your VO2 max every single day.

00:38Now, VO2 max is essentially how well your body can deliver and use oxygen.

00:43And it's one of the strongest predictors of our health.

00:46As we age, our heart becomes slightly less efficient at pumping blood

00:51and our mitochondria become less efficient at using oxygen.

00:55So short bursts of intensity, such as 20 to 40 seconds of fast stairs, a brisk uphill walk or a quick cycle sprint,

01:04forces your muscles to demand more oxygen than usual.

01:08And that stimulates new mitochondria and improves oxygen extraction.

01:14So you don't need HIIT classes every day, just a moment each day where your heart genuinely rises.

01:20Number three, I say this all the time, check your blood pressure at home, people.

01:25Blood pressure creeps up quietly as your arteries stiffen with age.

01:29Checking it, say, once a month at rest gives you a baseline.

01:34If it's higher than 135 over 85 at home, do daily readings for a week and work out the average.

01:41If that's high, speak to your doctor.

01:43That average is what predicts your stroke and heart attack risk.

01:47Not one random reading.

01:49And catching it early can make all the difference.

01:52Number four, we need to all be doing this.

01:55Train your balance daily.

01:58Balance relies on your cerebellum, inner ear and tiny sensors in your muscles called proprioceptors.

02:06These systems decline after 35 unless you challenge them.

02:1130 seconds standing on one leg whilst brushing your teeth is a really good way to train it

02:18and train your core coordination and brain-body signalling.

02:23It dramatically reduces future fall and injury risk.

02:26So tonight when you're brushing your teeth, do it on one leg.

02:29And finally, number five, build muscles and bones.

02:33From your mid-30s onwards, you slowly lose muscle fibres and bone density.

02:38Strength and impact exercises send mechanical signals through your muscles and bones,

02:44what we call mechanotransduction.

02:47Your body responds by building them back stronger.

02:51This protects metabolism, joint stability, glucose control and long-term fracture risk.

02:57So get them in twice a week.