Milestone birthdays can come with a host of complicated feelings, especially relating to health concerns and longevity. Yet, David Beckham has admitted that he isn’t bothered “one bit” about turning 50 and is feeling “better” in his body than he has in years.
In a new interview with Men’s Health UK, the former England player said he’s not bothered “one bit” by his upcoming birthday. “People are asking me about it gently, like it should be a big issue,” he told the publication. “It’s not something that I’m worried about, as long as I’m fit and healthy and my family are healthy, that’s all I care about. I’m really happy.”
Beckham added that his body is “feeling better than it has done for a long time” at this age too, after recovering from several severe injuries – including breaking his back.
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“It’s actually my back and left hip that give me the most grief,” he explained, “I’ve had it X-rayed, MRI’d – it’s just wear and tear… I actually broke my back. I was living in LA and cracked my spine. I had pain after a game, I went for a scan and they couldn’t find anything wrong with it. I was insisting there was something not right there – I could feel it. So they injected me with dye and then it came up. It was a bad one.”
After breaking his back when he was younger, Beckham admitted his biggest health issue now is “back and left hip”. (Scott Trindle/ Men’s Health UK)
Dr Deepali Misra-Sharp, GP Partner at Lordswood House Medical Group, explains that 50 is a pivotal age to start prioritising your health as it undergoes “significant changes” such as “hormonal shifts, muscle mass decline, and increased risk of conditions like heart disease, osteoporosis, and diabetes.”
She continues: “It’s a key moment to future-proof health by optimising nutrition, staying active, prioritising mental well-being, and keeping up with screenings (e.g., blood pressure, cholesterol, cancer checks). Investing in these habits now helps maintain strength, cognitive function, and overall vitality for the decades ahead.”
Research shows that even small lifestyle adjustments can significantly improve the longevity and quality of life, and these seven key health changes to consider are supported by UK-based studies and NHS guidance.
Seven health changes to make at 50
Protect your bone health by staying physically active
The NHS recommends at least 150 minutes of moderate aerobic activity a week, along with strength training twice a week to maintain muscle mass and bone density. Research has also found that fifty-year-olds who maintain a healthy level of regular physical activity had a lower risk of developing frailty later in life.
Dr Misra-Sharp adds: “Start incorporating low-impact cardio like swimming or brisk walking and add resistance training such as weight lifting or bodyweight exercises to maintain bone health and reduce the risk of osteoporosis.”
Focus on a well-balanced diets with nutritionally dense foods
Dr Misra-Sharp explains that a well-balanced diet plays a “crucial role” in reducing the risk of diabetes and heart disease. She continues: “As we age, muscle mass declines, and metabolism slows, so it’s important to consume high-quality proteins, healthy fats, and fibre-rich carbohydrates while limiting processed foods.”
“Increase your intake of calcium and vitamin D to support bone health, incorporate omega-3 fatty acids for brain function, and aim for at least five portions of fruit and vegetables daily.”
Start brain-stimulating hobbies
Mental health and resilience is just as important as physical health and the stressors of mid-life can have an impact on your well being such as menopause, ageing parents and changing family dynamics. The best way to tackle this impact is by starting to stimulate your brain with new hobbies.
Dr Misra-Sharp continues: “Engage in mentally stimulating activities such as reading, learning new skills, or playing musical instruments.”
Keep socialising or join social groups
Another excellent form of brain stimulation is socialising. Age UK reports that regular social engagement reduces cognitive decline, and Dr Misra-Sharp encourages 50-year-olds to find new ways to nurture or develop social connections such as “joining clubs or volunteering to reduce loneliness and improve cognitive function.”
Reduce your sugar intake and focus on portion sizes
Research has found that individuals over 50 with obesity have a higher chance of developing dementia within 11 years, so it’s important to maintain a health weight and diet.
“Metabolism slows down with age, increasing the likelihood of weight gain,” Dr Misra-Sharp adds, “Excess weight, particularly around the abdomen, is linked to a higher risk of type 2 diabetes, heart disease, and even dementia.”
She advises: “Focus on portion control, reduce sugar intake, and incorporate strength training to maintain muscle mass, which naturally declines with age.”
Attend regular health check ups
When you hit 50, the NHS introduces a Health Check to detect cancer in early screenings such as breast cancer, bowel cancer and cardiovascular issues, as well as give the body an ‘MOT’ to spot any health concerns. You can also request a free prostate cancer test. Dr Misra-Sharp encourages everyone to attend their health check ups and screenings which can “detect potential health problems early, allowing for timely interventions.”
Quit smoking and reduce your alcohol intake
Studies have found that smoking and high alcohol consumption can increase the risk of premature ageing and cognitive decline, so it’s important to limit your alcohol to no more than 14 units per week and introduce alcohol-free days to allow your liver time to recover.
“Smoking and excessive alcohol consumption increase the risk of heart disease, stroke, and certain cancers,” Dr Misra-Sharp continues, “If you haven’t quit smoking yet, now is the time. Similarly, alcohol consumption should be within recommended limits to reduce long-term health risks.”
David Beckham told Men’s Health UK that he was not “bothered one bit” about turning 50 and his body felt better than it has in “years” (Scott Trindle / Men’s Health UK)
The full David Beckham interview is available in the April issue of Men’s Health UK from 4th March or now on the Men’s Health UK website.
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