This content is for informational and educational purposes only. Always consult a qualified healthcare provider.
It’s time for long-term health planning. Whether you’re in your 30s or 40s, it’s not too early.
This isn’t going to be another generic health list like
“Eat your veggies.”
“Exercise”
Cause let’s face it, it gets old.
It’s about building something that will last, no matter your age.
📋 Table of Contents
Here’s how to start long-term health planning (in your 30s)
Monitor your health
Focus on regular checkups and health screenings.
- Yes, even if you feel fine.
Health checkups and health screenings help in detecting any diseases, especially in their early stages.
Your 30s are a good time to start long-term health planning.
- By preparing to be safe and healthy in the future.
Weight management
It’s very important to keep a healthy weight.
- Although it’s important at any age to do so.
But starting now gives you a better chance of preventing excess weight gain.
Try to:
- Exercise regularly
- Eat healthy foods
- Control your portion sizes
- Practice mindful eating
- Drink enough water every day
- Eat lots of fruits
Because as time goes by, losing weight later gets harder.
However, making the effort to maintain a healthy weight in your 30s might keep you from gaining excess weight.
Stress management
You might have more responsibilities now than you did in your 20s.
- Which could make you get more stressed out.
It’s important to manage stress because poor stress management brings a lot of unpleasant things.
It can cause
- Depression and anxiety
- Weight gain
- Low-self esteem
- Poor eating habits
- Bad financial decisions
- Relationship problems
Also, take care of your mental health; it’ll help you feel better.
You can try to manage stress in several ways by,
- Exercising
- Having good meals
- Getting enough sleep
- Doing tasks on time
- Being around people who show you love
- Making good friends and networking
- Learning to relax and take deep breaths
- Not comparing yourself to others
- Planning well
- And practicing good habits
Long-term health planning (your 40s)
When you reach your 40s, your body goes through changes, and you might start noticing the results of the choices you made in the past.
It’s a time to be more proactive and take things a little more seriously.
Obviously, you should keep:
- Eating healthy foods
- Getting enough sleep
- Drinking lots of water
- Managing stress
But there are some specific things that also need lots of attention.
Monitor your health by keeping track of things like
- Your blood pressure
- Cholesterol levels
- And blood sugar levels
Also, do health screenings for cancer and other health conditions.
It’s also important that you really lower your sugar intake and replace drinks with more water.
Strength training
Focus on strength training exercises to maintain muscle.
Lifting weights has a lot of health benefits.
- Whether you’re a man
- Or a woman.
As you grow older, you lose muscle. Which is why strength training is so important.
To get the best out of your strength training, do progressive overload. It’s when you gradually increase the weights you use, resistance, or reps.
Progress overload is a training that keeps challenging your muscles, which helps with growth.
Do compound exercises like:
- Squats
- Deadlifts
- Overhead presses
- Bench presses
- Lunges
- Push-ups
- Pull-ups
Planning for your 50s
Long-term health planning for your 50s involves adapting and trying to live a calm and healthy life.
It’s a period of resting, doing what you enjoy, and spending quality time with your family.
It could be:
- Dancing
- Gardening
- Arts
- Or playing with your grandkids.
And you shouldn’t live a sedentary life, or adopt sedentary habits.
It’s a time to move your body and do things that make you happy and bring you peace.
You can still go to the gym or exercise at home.
- Take walks
- Jog regularly
- Lift weights
- Take things easy
- Get enough sleep
- Be around your kids more
- Eat good food
- Enjoy nature
- Join outdoor activities
- And just live a good and simple life
