Experts stressed that adopting healthy habits, including regular exercise, balanced nutrition, good sleep, and stress management in one's twenties and thirties, directly impacts quality of life in subsequent decades.
They pointed out that many young people are preoccupied during this stage with building their careers, starting families, and expanding their social networks, which leads them to postpone or neglect long-term health considerations. However, studies show that the daily choices made during these years shape health outcomes in their fifties, sixties, and beyond.
Dr. Michael Fredrickson, director of the lifestyle medicine program at Stanford, says that starting health care early reduces cumulative damage and limits the need for treatment later, stressing that small, continuous changes are more impactful than temporary radical transformations.
Dr. Abby King, a professor of epidemiology and population health at the university, explains that the same basic healthy behaviors improve most bodily functions, from heart and brain health to psychological balance.
In discussing the most important habits to prioritize at this age, Stanford experts identified five key pillars of long-term health:
Experts indicate that the twenties and early thirties represent the peak of muscle strength and bone density, making them the ideal time to build a robust physique that will protect the body in the future. Resistance training, such as weightlifting or bodyweight exercises, is among the most important ways to strengthen bones and maintain metabolism, with the emphasis that reaching a state of moderate fatigue is essential for building strength, without the need for heavy weights.
Research shows that regular aerobic exercise reduces the risk of chronic diseases and extends lifespan. Experts recommend 150 minutes of moderate-intensity aerobic activity per week, emphasizing that daily walking, at least 7,000 steps, provides significant health benefits. They also warn against prolonged sitting, which can diminish the effects of exercise even in active individuals.
Experts believe that dietary habits shape metabolic health later in life. Long-term studies indicate that reducing fast food consumption and adopting a diet rich in plants and whole grains lowers the risk of heart disease.
It is recommended to focus on whole foods, consume sufficient amounts of protein, and eat plenty of vegetables and fruits, while moderating alcohol consumption.
Protect your health by getting enough sleep
Experts warn against reducing sleep in your twenties and thirties, emphasizing that regularly sleeping less than seven hours is linked to an increased risk of obesity, diabetes, and heart disease. They also stress the importance of regular sleep patterns and quality, and advise against catching up on sleep at the weekend.
Stanford mental health professionals explain that chronic stress causes harmful physiological changes when it persists for extended periods. They emphasize that learning calming techniques, such as deep breathing and meditation, improves the ability to cope with stress, especially when combined with a balanced, healthy lifestyle.
Experts conclude that starting early in adopting these habits not only gives young people better health, but also provides them with sustainable tools to face life's challenges with physical and psychological stability in the long term.
