Turning 35 is often seen as a pivotal milestone, not just socially but biologically. While skincare routines fight surface-level signs of ageing, true vitality stems from deeper, systemic health. The good news? This decade presents a golden window to influence how you age. According to Dr Amir Khan, an NHS GP and resident doctor for ITV, adopting five specific, science-backed habits can fundamentally alter your health trajectory.
Harness Nature's Clock and Boost Your Engine
Dr Khan, in an Instagram video, emphasised that after 35, the body's internal rhythms need more conscious support. His first prescription is surprisingly simple: get morning light. "Five minutes of outdoor morning light hits receptors in the back of your eyes, and it sends signals to your brain's master clock," he explained. This resets cortisol, boosts daytime energy, improves sleep, and stabilises appetite hormones. A 2024 study from the University of Washington School of Medicine supports this, highlighting the crucial role of dawn and dusk light in setting our internal clocks.
Next, focus on your body's oxygen engine: VO2 max. "VO2 max is essentially how well your body can deliver and use oxygen. And it's one of the strongest predictors of our health," Dr Khan stated. Ageing makes the heart and mitochondria less efficient. The fix isn't marathon sessions. Short bursts of intensity—like 20-40 seconds of fast stair climbing, a brisk uphill walk, or a cycling sprint—force muscles to demand more oxygen, stimulating new mitochondria and improving oxygen extraction.
Monitor, Stabilise, and Strengthen
Vigilance is key, especially with silent threats like hypertension. The World Health Organization (WHO) reported in 2024 that 1.4 billion adults had hypertension, with around 600 million unaware. Dr Khan urges regular home checks. "Blood pressure creeps up quietly as your arteries stiffen with age," he said. He recommends a monthly check at rest for a baseline. If readings are around 135/85, take daily readings for a week and average them. "That average is what predicts your stroke and heart attack risk... catching it early can make all the difference."
Don't overlook your balance—it's a health biomarker. The systems governing balance (cerebellum, inner ear, proprioceptors) decline after 35 unless challenged. Dr Khan's practical tip: "Thirty seconds standing on one leg whilst brushing your teeth." This daily practice trains core coordination and brain-body signalling, dramatically reducing future fall and injury risk.
The Non-Negotiable: Build Muscle and Bone
From the mid-30s, sarcopenia (muscle loss) begins, with studies showing a 3% to 8% decline in muscle mass per decade after 30. Concurrently, bone density decreases. Dr Khan stresses that strength and impact exercises are non-negotiable. They create mechanotransduction—mechanical signals through muscles and bones—telling your body to rebuild them stronger. This protects metabolism, joint stability, glucose control, and reduces fracture risk. Aim for such exercises twice a week.
Healthy ageing is less about expensive interventions and more about consistent, smart choices. Dr Amir Khan's five habits—morning light, VO2 max bursts, blood pressure monitoring, balance training, and strength work—require minimal time and no special equipment. Yet, compounded daily, they empower you to build a resilient, healthier future from within.
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new regimen.
