You don’t need to train for a marathon to stay healthy. The U.S. Department of Health and Human Services suggests getting 150 minutes of moderate aerobic activity each week. Even walking counts! In fact, walking has proven to be great for heart health.
According to expert King, targeting around 7,000 steps daily can bring many health benefits. For better results, try interval walking—alternate between your normal pace and a brisk pace for a few minutes.
It’s also important to avoid sitting too much. Sitting for more than eight hours a day carries health risks, even for those who exercise regularly. Fredericson points out that sitting reduces energy use and affects blood flow, impacting your metabolism over time.
To counter prolonged sitting, move around every half hour. Simple actions like walking, squats, or taking the stairs can really help.
Eat for Long-Term Health
In your 20s and 30s, convenience often trumps nutrition. You might think it’s okay to eat fast food or skip meals, but these choices can harm your long-term health. The CARDIA study has shown that those who ate healthier in their youth—like fewer fast foods and more plant-based dishes—face lower risks of heart disease and insulin issues as they age.
Your food habits in these years pave the way for future health. Cooking at home, keeping healthy snacks, and enjoying veggies now makes it easier to stick with these habits later.
Experts recommend focusing on whole foods rather than complicating things. The Mediterranean diet is particularly praised for its heart health benefits—it focuses on plants, whole grains, healthy fats, and lean proteins. Plenty of studies link it to lowered inflammation, a common problem leading to diseases like diabetes and heart disease.
- Protein: Aim for about 0.8 to 1.0 grams per kilogram of your weight—roughly 55 to 70 grams if you weigh 150 pounds.
- Basics: Fill half your plate with colorful fruits and veggies, opt for whole grains instead of refined carbs, and cut back on ultra-processed foods.
- Hydration: Drink enough water, especially if you’re active or having a night out.
- Alcohol: Stick to fewer than one drink a day for women and two for men.
Establish Good Sleep Hygiene
Skimping on sleep might seem fine now, but chronic lack of sleep can lead to significant health issues down the line. Dr. Clete Kushida suggests aiming for over seven hours of sleep per night for optimal health. Research shows that people who consistently get less sleep are at a higher risk for obesity, diabetes, and heart problems, even when factoring in other lifestyle habits.
Many young adults fall into the trap of sleeping less during the week and “catching up” on weekends. However, studies indicate that weekend sleep does not fully make up for a week of sleep debt. If you’re in bed for sufficient hours but still feel tired, your sleep might not be quality sleep.
To enhance sleep quality, set a regular sleep schedule and create relaxing bedtime rituals—avoiding screens, alcohol, and intense workouts close to bedtime can help. If you’re still feeling fatigued, it might be worth consulting a sleep specialist, as many people live with undiagnosed sleep disorders.
Manage Stress like It’s Your Job
Your 20s and 30s can bring about high stress due to career, relationship, and financial pressures. It’s essential to manage that stress, as chronic stress can have serious health effects. Dr. David Spiegel emphasizes that learning how to calm your body first can help you think more clearly about stressors.
Consider techniques like meditation, deep breathing, or even self-hypnosis. Spiegel’s research indicates that those who master self-hypnosis experience less pain and stress long-term. Good health practices—such as healthy eating and adequate sleep—also contribute to better stress management.
Recognizing when your stress feels unmanageable is key. If you feel helpless or hopeless, seeking professional help can make a major difference. Developing these skills now will prepare you for any future challenges.
These habits are vital at every stage of life. Start small, stay consistent, and you’ll thank yourself down the road.
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