Investing in your future self starts in your 30s
April 11, 2025
They say the 30s are the prime of life – a time of feeling invincible while on the pursuit to achieving your maximum potential, both personally and professionally. At a time when life feels like it’s only just beginning, it’s unlikely you’re giving tons of thought to 30 years from now.
As we age, we know it’s inevitable our physical bodies will decline – but research shows lifestyle habits established when you’re young can have a significant impact on the quality and well-being of life at an older age. And, after decades of hard work, who wouldn’t want to be in the best state possible to enjoy their well-earned chapter of retirement?
Here are six key areas of focus people in their 30s can start prioritizing now to enhance life in their 60s, based on various studies and experts.
1. (You already guessed it) maintain a healthier diet
We know some of the general rules around diet: “less processed, more protein!” The challenge is not so much knowing what to change, but more so actually implementing change. To help get started and to keep the momentum going, consider the following tips and tools:
Seek the advice of a dietician – making a significant shift to your eating habits can be overwhelming, but advice from a dietician may help determine the foods you need, those to avoid, and practical substitutions or alternatives suitable to individual needs.
AI tools can help you plan – Researchers at the National Research Council of Canada (NRC) and University of Waterloo (UWaterloo) recently unveiled a new AI-based tool for calorie counting, and other applications are trying to go beyond (apparently, ChatGPT can meal plan)?
Don’t try going cold turkey – a change in diet can make cravings much worse, so gradual change may be helpful. Be sure to also give yourself grace with cheat days in order for change to actually be sustainable.
2. Start adding in targeted exercise to your workout routine
The key word here is targeted. Regular physical activity is important for maintaining healthy weight and reducing risk of chronic diseases, but additional, targeted exercises like muscle and bone-strengthening can crucial as you age. New to such workouts? The National Institute of Health outlinesthe following targeted exercises:
Weight-bearing activity (producing force on bones) – such as walks, jogs, runs; racket sports like tennis, badminton, ping pong and pickleball; stairclimbing, and even dancing.
Resistance training exercises (adding resistance to movement to make muscles work harder) – such as weightlifting, push-ups/pull-ups and exercises that use resistance bands.
Balance training exercises (to improve balance and prevent falls) – such as lunges, step-ups, backwards walking and tai chi.
Always consult a Physician before embarking on any new workout program.
There is tons of research out there that shows the detrimental impact social isolation can have as we age. Now is the time to start cultivating a meaningful support system with your family members and key friends. Nurturing healthy, positive relationships can have a significant impact on your mental and emotional well-being both now and well into the future. Below are some reminders and considerations for your current relationships:
Stay connected with your contacts and keep lines of communication open.
Show your friends and family your appreciation for what they give you.
Accept help when needed (which can be challenging) to balance your relationships and allow friends and family to feel as though they have something to offer that is valued.
Most importantly, know when a relationship isn’t working for you and draw healthy boundaries.
4. Keep stretching those brain muscles
As they say, you are never too old to stop learning. Studies on Alzheimer’s disease and Dementia indicate a correlation between cognitive function in early adulthood and cognitive aging. Be sure to keep your brain engaged in activities that actually challenge it – this could be anything from reading, doing puzzles, learning a new language or skill, or even taking on additional work that challenges you in your job.
5. Put yourself and your health first
Often times, it can feel like putting yourself first, whether it’s appointments to see the doctor or making time for exercise, is more a nuisance than it is necessary – now is the time to break out of that mindset! Investing in yourself is the best investment you can make for you, your family, your friends, and your career.
Make the time for heath appointments – regular check-ups and screenings can help catch potential health issues early, and this is particularly important if there’s a family history of health conditions. Not doing so can leave you in a position where you are then forced to make time for an illness.
Aim to get at least seven hours of sleep each night – not only is this critical for nourishing your physical body, it’s essential for your memory, ability to learn and mental health.
Keep yourself accountable – One way to stay motivated in putting yourself first is keeping track of your efforts, even if it’s as simple as checking off items on a list. Keeping a record can show you how all the small steps you’ve taken have made a meaningful change overall.
6. Pursue your passions
There is no such thing as being too old to continue pursuing your hobbies. According to a 2016 study, older adults with hobbies were found to have a longer and healthier life expectancy. Carving out the time and space for your hobbies, passions and the things that relax you is critical for your overall wellbeing. As your responsibilities shift over the years, finding this kind of time for yourself can be difficult. The key, however, is to hold on to your passions and continue building on them over the years. Evidence shows that people who engage in hobbies, leisure and social activities are happier, experience less depression and ultimately live longer.
Your body, mind and health are the most critical assets you own. Taking a holistic approach to keeping your future self in the best shape possible doesn’t start tomorrow; it begins today.