Mar 20, 2025
10 Healthy Habits You Should Be Doing in Your 30s
If you want to live a healthy life well into your 60s to 100s, start building good habits now.
Written by
Mito Team
This decade is a great time to focus on simple ways to reach old age in a healthy way. By doing these lifestyle changes for health in your 30s, you are setting yourself up for a vibrant future as early as now.
1. Start Running as a Hobby
Running is a great way to boost your physical and mental health, especially as you hit your 30s. It strengthens your heart health, lowers your blood pressure, and keeps your cholesterol levels in check. When you run, your body releases endorphins to reduce your stress and anxiety.
A 2014 study showed that even a small amount of running can greatly reduce your risk of dying, especially from heart problems. It can also add about 3 years to your life, even in short bursts.
So, whether you’ve run before or are just starting out, you have to set achievable goals. Gradually boost your run intensity and focus on your form. Get a good pair of running shoes. Stay consistent to enjoy the health benefits.
2. Sleep 7 to 8 Hours
Prioritizing sleep should be your non-negotiable habit for better health in your 30s. In 2022, the CDC reported that many adults weren’t getting enough sleep. It was high among men at 37% and adults aged 45 to 64 at 39%. Native Hawaiian or Pacific Islander adults had it worse at 49%.
As adults, you should aim for at least seven hours of sleep every night. Getting enough rest helps you stay healthy, keep illnesses away, maintain a healthy weight, and reduce stress. It’s also great for your heart health and metabolism, lowering your risk of type 2 diabetes, heart disease, high blood pressure, and stroke.
To get those 7 to 8 hours, try taking a warm shower before bed to help you relax. Make your bedroom dark, quiet, and cool. Avoid screens and stimulating activities before bedtime. Stick to a consistent sleep schedule every day, even on weekends, to keep your body’s internal clock on track.
3. Exercise
If you haven't started being active yet, your 30s are the perfect time to jump in. You could walk during lunch breaks, bike to work, take the stairs instead of the elevator, or enjoy fun activities that keep you active.
Being active has many benefits. It lowers the risk of Type 2 diabetes and high blood pressure. It also improves cholesterol levels and boosts mental health. Plus, it helps you sleep better and lowers your anxiety.
The Physical Activity Guidelines for Americans recommend at least 150 to 300 minutes of moderate-intensity aerobic activity weekly. This includes brisk walking or fast dancing. You should also lift weights or do push-ups at least two days in a week.
4. Stop Drinking Alcohol
Did you know that alcohol can really mess with bodies, especially our liver? Drinking heavily over time can lead to high blood pressure, heart disease, liver disease, and even a higher risk of cancer.
If you're only in your 30s, cutting down on or stopping alcohol can greatly boost your health. A 2017 study followed 94 moderate to heavy drinkers who gave up alcohol for a month. Those who quit saw improvements in their insulin resistance, lower blood pressure, and even lost some weight.
If you’re thinking about cutting back, start with small, realistic goals. You can reduce how much you drink each week or try some non-alcoholic options. Think about your drinking triggers and look for healthier ways to cope. Don’t forget to drink plenty of water and eat healthy foods to help your body recover.
5. Have a Nutrient-Dense Diet
Living a healthy lifestyle can seriously reduce your chances of having a heart attack by more than 80%. In fact, your nutrition is a big part of that.
In your 30s, you need to eat nutrient-rich foods. This means choosing foods packed with vitamins, minerals, and antioxidants for each calorie you consume. Think about including red meat, shellfish, and organ meats in your diet to get important nutrients like iron, zinc, and B vitamins.
Don’t forget about raw cheese—it's a great source of calcium and healthy fats. Fermented foods, such as sauerkraut and kimchi are also great for your gut. Throw in some cooked vegetables for fiber and nutrients, and add a few fruits for antioxidants.
If you’re looking to lose weight, you might want to try a keto diet. It can help you keep your energy up while supporting your immune system and overall health. And, if you prefer a vegetarian option, a well-planned vegetarian diet can help prevent heart issues too.
6. Keep Hydrated
Staying hydrated is very important in your 30s. It helps you feel more energized, think clearly, and perform better physically. Surprisingly, about 75% of Americans are chronically dehydrated, which can lead to all sorts of issues.
If you’re one of those who aren’t getting the fluids they need every day, you’re at risk of dehydration. Aim eight 8-ounce glasses of water each day. When you're well-hydrated, your brain works better, digestion improves, and you’ll have more energy. Plus, hydration helps with your metabolism, keeps your body cool, detoxes, and can even reduce headaches.
Sodium, potassium, and magnesium are essential electrolytes when exercising. Without enough hydration, you might feel tired, have headaches, or get muscle cramps. Carry a water bottle and drink water throughout the day. If you’re sweating a lot or exercising for a long time, get some electrolyte supplements.
7. Take Vitamins and Supplements
In your 30s, specific supplements can help with different health needs.
Vitamin D is great for your bones and immune system, plus it can even lift your mood.
Zinc helps keep your immune system strong, balances hormones, and is good for your skin.
Magnesium glycinate or L-threonate can help you sleep better, support muscle function, and is good for your brain health.
Omega-3s like EPA and DHA are awesome for your heart, brain function, and reducing inflammation.
NAD supplements are worth looking into if you’re noticing energy dips or concerns about aging
Just remember to pick reliable brands and chat with a healthcare professional to find out what’s best for you.
8. Build Strong Bones
Taking care of your bones is important no matter how old you are. Most of us reach our peak bone strength in our late 20s and early 30s, but after 40, we start to lose some bone mass.
Women, especially after menopause, need to be extra careful since they are more prone to osteoporosis. To keep your bones strong, weightlifting is a great way to go. Lifting weights in your 30s can make your bones denser and stronger. Plus, activities like jumping or running can also help keep your bones healthy.
Don't forget about your diet. Eating foods rich in calcium, vitamin D, and vitamin K2 is important for bone health. If you've gone through early menopause, you might want to talk to your doctor about hormone therapy as an option to help protect your bones.
9. Get Regular Health Screenings
In your 30s, it's important to have health check-ups. These screenings help catch any potential health issues early and assess your risks for future problems.
You’ll want to look into tests for things like metabolic health, hormone levels, and even early cancer detection. Common screenings you might consider include checking your blood pressure, cholesterol, and diabetes risk.
Mito Health offers a comprehensive lab test that checks more than 100 health markers. You’ll get personalized health insights based on your results. Our top doctors can also suggest supplements and lifestyle changes that fit your specific needs. It’s a smart way to stay on top of your health.
10. Manage Your Stress and Mental Well-being
Managing stress and taking care of your mental well-being is really important, especially in your 30s. Chronic stress can affect both your body and mind. Try out some meditation, mindfulness, or yoga to help you relax and find some peace.
Getting outside in nature and having supportive friends can also make a big difference in lowering your stress. Setting healthy boundaries is key, so don’t hesitate to say no when you need to. If you're feeling overwhelmed, remember that seeking professional help can really help.
Longer Living Starts Now
In your 30s, prioritizing health is key for longevity. Embrace these healthy habits and get regular screenings to pave the way for a healthier, longer life.
Related Health Articles
References
https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html
https://www.nationalgeographic.com/premium/article/alcohol-sober-dry-january-body-health-effects
https://www.sciencedirect.com/science/article/abs/pii/S0033062018300872?via%3Dihub
https://www.ncoa.org/article/10-reasons-why-hydration-is-important/
https://orthoinfo.aaos.org/en/staying-healthy/healthy-bones-at-every-age/
https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know
