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Preventive Health Over 40

A written midlife prevention plan: your risk factors listed, the checks due this decade booked, muscle and fitness measured and trained, and a yearly review that keeps the next forty years in view.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Preventive Health Over 40, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information to help you organise your own health. It is not medical advice and does not replace a doctor, nurse, pharmacist or other qualified professional. Check any change to treatment, medicine or diet with them first, and get urgent care if you feel unwell.

What it installs.

1

Pillar

1

Area

50

Projects

190

Starter tasks

🩺 Physical Health

Preventive Health Over 40

A midlife prevention plan covering blood pressure, cholesterol, screenings, muscle strength and risk factors, for adults who want their next decades to go well.

  1. Midlife risk factor inventory
  2. Free midlife health check from age 40
  3. Type 2 diabetes risk score before any diagnosis
  4. Waist-to-height ratio as a midlife risk marker
  5. Midlife strength baseline tests
  6. Aerobic fitness baseline with a timed walk
  7. Prevention calendar for the decade ahead
  8. First prevention conversation with your doctor
  9. One-page midlife prevention plan
  10. Prevention numbers log
  11. Twice-weekly resistance training for muscle mass
  12. Weekly cardio minutes against the guideline
  13. Quarterly midlife numbers check
  14. Birthday prevention review each year
  15. Protein spread across three meals
  16. Weekly meal plan with fewer ultra-processed foods
  17. Protected sleep window and fixed wake time
  18. Ten-minute daily mobility routine
  19. Monthly prevention habit scorecard
  20. Lighter training weeks built into the year
  21. Five basic lifts with good form
  22. Progressive overload without injury after 40
  23. Muscle loss with age and how to slow it
  24. Modifiable and fixed risk factors explained
  25. Reading your midlife health check results
  26. Easy-pace and interval cardio basics
  27. Balance training before you need it
  28. Sorting prevention evidence from wellness marketing
  29. How visceral fat and insulin resistance raise risk
  30. Choosing the first risk factor to change
  31. Daily aspirin for prevention, asked not assumed
  32. Supplement cupboard review with a pharmacist
  33. Gym, home or class for strength training
  34. Home strength kit on a small budget
  35. Active commute trial for four weeks
  36. Weight drift since your twenties, faced honestly
  37. Personal trainer assessment for a midlife start
  38. Six-month strength and fitness retest
  39. Training for a first 5 km after 40
  40. Returning to a team or racket sport after years off
  41. Prevention plan for shift workers over 40
  42. Prevention squeezed between children and ageing parents
  43. Lifelong risk after gestational diabetes or pre-eclampsia
  44. Starting from zero after years of avoiding doctors
  45. Earlier risk thresholds for some ethnic backgrounds
  46. Prevention pact with a partner or friend
  47. Training backwards from the life you want at 80
  48. Lab cardiorespiratory fitness test decision
  49. Written personal prevention rulebook
  50. Ten-year prevention trend review

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Midlife risk factor inventory

Most heart attacks, strokes and cases of type 2 diabetes in midlife trace back to a short list of factors: smoking, blood pressure, cholesterol, blood sugar, waist size, inactivity, alcohol, sleep and family history. Writing down where you stand on each, with the date of the last real measurement, shows which ones you know, which you are guessing and which have never been checked.

First tasks

  • List the nine risk factors on one page with a column for status and date
  • Find your most recent blood pressure, cholesterol and blood sugar results on the patient portal
  • Mark each factor as measured, self-reported or unknown
  • Ask the agent to turn the unknowns into a list of checks to request

Free midlife health check from age 40

Several health services invite adults from about 40 to 74 for a free prevention check every few years, measuring blood pressure, cholesterol, weight and diabetes risk and giving a heart risk estimate. England's NHS Health Check is one example. Invitations are easy to miss, so finding out whether your country or employer offers one and booking it yourself gets the core numbers measured in one sitting.

First tasks

  • Check your health service or employer website for a midlife prevention check
  • Book the check and note any fasting instructions
  • Write down every number the nurse or doctor gives you
  • Add the date you are next eligible to your calendar

Type 2 diabetes risk score before any diagnosis

Type 2 diabetes develops silently for years, and a large share of people with raised blood sugar in midlife do not know it. A validated questionnaire from a diabetes charity or health service takes five minutes, uses your age, waist, family history and activity, and tells you whether a blood test such as HbA1c is worth asking for now.

First tasks

  • Measure your waist at the level of your belly button
  • Complete a diabetes risk questionnaire from a health service or charity
  • Save the score and risk band with today's date
  • Ask your practice for an HbA1c test if the score is moderate or high

Make it yours.

Install Preventive Health Over 40, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.