Dr Amir Khan has shared five science-backed habits that he says can help people over 35 age more healthily. The TV doctor, who has over one million Instagram followers, posted the tips in a video, emphasising that small daily changes can have a significant impact.
The first tip is to get five minutes of outdoor morning light. Dr Khan explains that after 35, the circadian rhythm becomes less responsive, and morning light helps reset cortisol timing, boost energy, and improve sleep.
Second, he recommends boosting VO2 max daily through short bursts of intensity, such as 20 to 40 seconds of fast stairs or a brisk uphill walk. This improves oxygen delivery and use, which declines with age.
Third, Dr Khan advises checking blood pressure at home once a month. He notes that blood pressure can rise quietly as arteries stiffen, and catching it early reduces stroke and heart attack risk.
Fourth, he suggests training balance daily, for example by standing on one leg for 30 seconds while brushing teeth. This helps maintain the systems that decline after 35 and reduces fall risk.
Finally, he recommends strength and impact exercises twice a week to build muscle and bone density, which naturally decline from the mid-30s. These habits, he says, are backed by science and can change how you age.
