The habits developed in a person’s 20s and 30s can have a lasting impact on their health decades later. According to experts at Stanford Medicine, five key lifestyle habits established during young adulthood can help build a stronger foundation for healthy aging:

• Regular strength training. Early adulthood is when most people reach their peak bone density and muscle mass. Building strength during these years creates a reserve that can help protect against osteoporosis and age-related muscle loss while helping preserve physical function later in life. Resistance exercises at least twice a week using free weights, resistance bands, machines, or body weight help strengthen muscles and bones while supporting balance and metabolism.
• Regular cardiovascular activity. Activities such as brisk walking, cycling, swimming, jogging, or dancing strengthen the heart and lungs while supporting healthy blood pressure, blood sugar, and overall fitness. Just as important is reducing the amount of time spent sitting. Even people who exercise regularly can experience negative health effects from sitting for long, uninterrupted periods. Regularly standing up, stretching, or taking a brief walk helps keep the body moving and breaks up sedentary time. Together, regular aerobic exercise (around 150 minutes of moderate-to-vigorous-intensity physical activity) and frequent movement throughout the day support heart health, improve fitness, and reduce the risk of chronic disease over time.
• Whole-food diet. Experts recommend adopting a healthy eating pattern like the Mediterranean diet—an eating approach that emphasizes vegetables, fruits, whole grains, beans, nuts, healthy fats such as olive oil, fish, and lean sources of protein while limiting ultra-processed foods high in added sugar and sodium—to support cardiovascular and metabolic health.
• Getting enough high-quality sleep. Most adults should aim for seven to nine hours of sleep each night. During sleep, the body repairs tissues, supports immune function, consolidates memories, and regulates hormones that influence appetite and metabolism. Regularly getting too little sleep has been linked to a greater risk of obesity, diabetes, cardiovascular disease, and mood disorders. Establishing a consistent bedtime routine and limiting screen time before bed can help improve both sleep quality and overall health.
• Managing stress. While stress is a normal part of life, ongoing stress can affect both physical and emotional well-being if left unmanaged. Healthy coping strategies such as regular exercise, meditation, deep breathing, spending time outdoors, connecting with friends and family, or practicing mindfulness can help the body recover from daily challenges. Stress management is not about eliminating stress altogether but developing healthy ways to respond to it.

While the best time to invest in healthy behaviors that can pay off throughout life may be early adulthood, the second-best time is now, regardless of your current age. You don’t need to tackle all five habits at once. Just pick one and look for ways to incorporate it into your lifestyle. Once that habit becomes part of your routine, you may find it easier to build another. If pain or stiffness is making it difficult to exercise or stay active, consider making an appointment with your doctor of chiropractic. Conservative care may help improve movement and function, reduce musculoskeletal discomfort, and make it easier to participate in the healthy activities that can pay dividends for years to come.