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Healthy ageing begins long before old age. Experts say habits developed in your 30s — including regular exercise, nutritious food, adequate sleep and an active lifestyle — can help protect physical and cognitive health later in life.
Eric Verdin, president and CEO of the Buck Institute for Research on Aging in California, says regular exercise, a balanced diet and limiting alcohol can support healthier ageing at any stage of life, while starting earlier may provide greater long-term benefits.
João Passos, a professor at the Mayo Clinic’s Kogod Center on Aging in Minnesota, says the 30s are an important period for building physical capacity as changes in muscle strength, bone density and metabolism begin to emerge.
Regular physical activity can help maintain muscle strength, flexibility and balance, which tend to decline with age. Walking, running, cycling, swimming and sports such as tennis and badminton can all contribute to better fitness. Long workouts are not essential. Aditi Gurkar, an assistant professor of medicine at the University of Pittsburgh, says even a 15-minute brisk walk after a meal can help, with consistency being more important than workout duration.
Brain health also deserves attention. Good oral hygiene, regular dental check-ups, avoiding smoking and limiting excessive sugar intake may help reduce risks associated with cognitive decline. Research has linked gum disease with cognitive problems, potentially through chronic inflammation.
Sleep is another key part of healthy ageing. Maintaining consistent bedtimes and wake-up times can help regulate the body’s biological clock. A study of more than 172,000 people found an association between healthy sleep habits, lower mortality risk and longer life expectancy.
Diet is equally important. Replacing highly processed foods with vegetables, fruits, legumes, nuts, fish and other nutrient-rich foods can support long-term physical and mental health. Carotenoid-rich foods such as carrots, sweet potatoes, mangoes and apricots may also help protect cells from oxidative stress.
Recent research has also linked higher cardiorespiratory fitness in midlife with longer healthspan, fewer chronic diseases and greater longevity.
Ageing cannot be stopped, but healthy habits established in your 30s can help build a stronger foundation for physical and brain health in later life.