What to do in your 30s to stay healthy into your 70s

Healthy ageing begins decades before old age. Experts say building habits around regular exercise, nutritious food, quality sleep and an active lifestyle in your 30s can help preserve physical and cognitive health later in life.

Eric Verdin, president and CEO of the Buck Institute for Research on Aging in California, said lifestyle changes can help people remain healthier as they grow older. Regular exercise, a balanced diet and limiting alcohol can benefit people at any age, but starting earlier can bring greater long-term benefits.

João Passos, a professor at the Mayo Clinic’s Kogod Center on Aging in Minnesota, said the 30s are an important period for building physical capacity, as age-related changes in muscle strength, bone density and metabolism begin to emerge.

Keep moving

Muscle strength, flexibility and balance tend to decline with age, increasing the risk of falls and loss of independence. Building and maintaining physical fitness from the 30s can help counter those changes.

Running, cycling, swimming, walking and regular sports can all help. Research has also linked racket sports such as tennis and badminton with longevity.

Long workouts are not essential. Aditi Gurkar, an assistant professor of medicine at the University of Pittsburgh, said even a 15-minute brisk walk after a meal can contribute to maintaining physical fitness. Consistency, rather than lengthy sessions, is key.

Protect brain health

Brain health also deserves attention in your 30s. Regular dental check-ups, good oral hygiene, avoiding smoking and limiting excessive sugar intake may help protect cognitive health later in life.

Research has linked gum disease with a higher risk of cognitive decline, with chronic inflammation thought to be one possible connection.

Make sleep a priority

Regular, sufficient sleep is another foundation of healthy ageing. Going to bed and waking up at consistent times can help maintain the body’s biological clock.

A large study involving more than 172,000 people found an association between healthy sleep habits, lower mortality risk and longer life expectancy. Among people aged 30, men who followed five healthy sleep habits were estimated to have 4.7 additional years of life expectancy, compared with 2.4 years for women.

Improve your diet

Replacing highly processed foods with vegetables, fruits, legumes, nuts, fish and other nutrient-rich foods can support long-term health.

Research has associated healthier diets in midlife with better physical and mental health later in life. Carotenoid-rich foods such as carrots, sweet potatoes, mangoes and apricots may also help protect cells from oxidative stress.

Meal timing may matter as well. While research on intermittent fasting is still developing, a simple approach such as leaving roughly 12 hours between dinner and breakfast may be easier to maintain than following a strict fasting regimen.

Recent research has also linked higher cardiorespiratory fitness in midlife with longer healthspan, fewer chronic conditions and greater longevity.

Ageing itself cannot be stopped, but the habits developed in your 30s can help build a stronger foundation for maintaining physical and brain health well into later life.