Your RDA Of Everything You Need At 40+
Here’s how to get enough of everything! Go past survive and start to thrive.
Enjoy the things you love to their fullest.
THE BRIEF
Time to read: 6 minutes
Time to action: 30 seconds to 20 minutes
Mantra: Bin moderation, opt for ‘no less’ instead
Main message: Here’s is a list of the very least you deserve, every single day
Stat: 50% of people surveyed said they were ‘okay’ with beige
Moderation. The dullest of dull health and fitness phrases. Designed to reward you with just a little of what you like, in exchange for a quite a lot of stuff you don’t.
It’s that bit in the middle, the balance we all need. Except, you deserve more. Now is the time to be going big on what makes you happy, even if that’s just a lie-in and a weekend off. (Neither of these are moderation.) Instead, we encourage you to have more of what you want, so long as you do no less than you need.
At 40+ you’re past the point of aiming for the middle, now’s the time to get a lot more of what fancy. So here is, the RDA of everything a 40-year-old body requires.
R.D.A OF Calories: 2,000 to 2,500 per day
The average adult requires around 2,000 - 2,500 calories per day, but this varies depending on activity level, metabolism, and health goals. This is a solid calorie range for balance to support energy needs, prevent nutrient deficiencies, and help maintain a healthy weight.
R.D.A OF Protein: 0.8 grams per kilogram of body weight
For example, a sedentary adult weighing 70 kg should aim for around 56 grams of protein to support essential bodily functions, repair tissues, and maintain overall health. Protein is composed of amino acids, crucial for building and repairing tissues, enzymes, and hormones, preventing muscle loss, supporting immune function, and aiding in the production of vital molecules in the body.
R.D.A OF Carbohydrates: 45-65% of total daily calories
A 2,000-calorie diet equals 225-325 grams of carbohydrates based on an energy-sustaining nutrition plan. This range means solid energy supply for daily activities, promotes cognitive function, and provides fuel for exercise.
R.D.A OF Fat: 20-35% of total daily calories
For a 2,000-calorie diet, this equals 44-77 grams of fat. Fat can be a concentrated source of energy, aid in the absorption of fat-soluble vitamins, support hormone production and promote brain health.
R.D.A OF Fibre: 25 grams for women and 38 grams for men
Although individual needs may vary, fibre intake supports digestive health Women are recommended to consume 25 grams, men should aim for 38 grams daily.
R.D.A OF Aerobic Exercise: 10-20 minutes
40+ adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. For all the reasons we know you know. 150 minutes of slow pace, 75 of fast pace. That’s less than 12 minutes a day. There are few excuses for not just doing it. If 12 minutes seems like a lot, do 20 then allow yourself to drop back. Congratulations, you are now officially in the healthy zone.
“you’re past the point of aiming for the middle, now’s the time to get a lot more of what You Fancy.”
RDA OF Screen Time: 2 hours (outside of work)
Prolonged screen exposure, especially before bedtime, can keep the mind active when it shouldn’t be. The period before bedtime is crucial for relaxation so engaging in calming activities to reduce brain activity spikes is key. Individual responses to screen time can vary, but in most cases, limiting screen exposure positively affects sleep and wellbeing. If you want to spoil yourself, do something else for 3 hours and see how much longer your downtime feels. It’s a revelation.
RDA OF Sleep: 7-9 hours per day
We’ve told you this all before so we won't tell you again. Except to say… one of the joys of being 40 is going to bed when you want and getting up when you want. If 9pm-5am does it for you, have at it. If you want a solid 9 hours, all good, you do you, boo.
R.D.A Of Human contact: 30mins
The Bureau of Labor Statistics showed that the average American spends less than four minutes daily ‘hosting and attending social events’. You can do better. Call it coffee, call it lunch, call it 2 15-minute water cooler breaks. 30 minutes a day is enough to live the ‘Aww, aren't they nice’ without hitting the ‘Argh aren't they awful’ panic button.
R.D.A OF Being outdoors: 20 minutes
Research shows that spending 20 minutes five times a week outdoors can help you lower stress responses to daily issues. Researchers asked people to spend 10 minutes or longer, three days a week, for eight weeks outdoors and you know what - they all recorded lower stress responses than those who didn’t. We even go so far as to say, that the more time you can spend outdoors the better. Unles you’re freezing, but you know, just be sensible.
R.D.A Of Hugging: 5-10 seconds (5 times)
Psychologists claim they have cracked the code on the ideal embrace; hugs should last between five and 10 seconds. According to researchers at Goldsmiths University, longer hugs provide an immediate pleasure boost compared to shorter ones (lasting just one second). If you can add volume to sustainability, you're onto a winner. No less than 5 hugs a day at 5 seconds each. That’s a good 25 seconds of the day right there. Though make sure it’s consensual, obviously.
R.D.A OF Stimulation: The Brain 5 minutes
Studies have found it's most beneficial to work on these exercises a little bit each day, instead of spending a few hours each week. There’s no right or wrong, just make it a cerebral challenge and not a simple process. The neural pathways are stimulated by challenge, not simplicity. Candy Crush might not cut it, but sudoku clearly will.
R.D.A OF Stimulation: The Body - 5.4 minutes (on average)
But how much sex should couples really be having? Research has shown that couples who have sex at least once a week are happier than their less-bedded counterparts. The average sex session lasts 5.4 minutes (400 seconds) so that’s 57.129 seconds of SEX, RDA.But if you're both up for it, aim for a full minute. Best 7 minutes of your week. Potentially.
R.D.A OF Hobbies: 20% of your downtime
Hobbies you are passionate about can boost self-esteem and confidence. They also provide accomplishment which in turn promotes a positive mindset. Socially, shared hobbies facilitate connection (See above - not the sex bit, the human contact bit) and the formation of meaningful relationships with like-minded individuals.
R.D.A OF Relationships: 70% of free time
According to relationship experts, ideally, you should spend 70% of your time together and 30% of your time apart. You can of course add your partner into your ‘hobbies’ time or hell, make them your hobby! Pick and choose from the above to find a balance that works for you and enjoy the sort of body chemistry hit those ‘moderation’ doom-mongers can only dream of. It’s what you deserve.
ANTHROPOLOGY ANTELOPE
Sociology might have been ‘that degree’ in the way back when, but can you honestly think of a time when we needed to understand our society more than we do today? Antelope is a respected and published author of numerous theses on the human condition and the nature of human interactions.
