Healthy living in your 30s
You're in your 30s! What can you do to live a healthier life? Be healthier with one — or all — of the steps below! Get the conversation started at your next well-woman visit with this list.
Every day, I will try to:
Eat healthy — use the MyPlate Plan to get started
Get at least 30 minutes of physical activity
Get at least 7 to 9 hours of sleep
Reach and maintain a healthy weight
Get help to quit or not start smoking
Limit alcohol use to 1 drink or less
Not use illegal drugs or misuse prescription drugs
Wear a helmet when riding a bike and wear protective gear for sports
Wear a seat belt in cars and not text and drive
Take 400 to 800 mcg of folic acid
I will talk to my doctor at least once a year about:
Whether I plan to get pregnant in the next year or the right birth control for me
My weight, diet, and physical activity level
Whether I use tobacco, alcohol, or drugs
Any violence in my life
Depression and any other mental health concerns
My family health history, especially of cancer, heart disease, and diabetes
I will ask my doctor whether I am at higher risk of or need tests, medicines, or vaccines this year for:
Blood pressure
Breast cancer prevention medicines
Chickenpox
Flu
Hepatitis A, B, and C
HIV
Measles, mumps, and rubella
Meningitis
Pap and HPV
Sexually transmitted infections
Tetanus, diphtheria, and whooping cough
Tuberculosis
Urinary incontinence
The decision to get any medical test or procedure, at any age, is a personal one between you and your doctor. These age ranges may not apply to every person.
These guidelines are based on recommendations from the U.S. Preventive Services Task Force (link is external), the Advisory Committee on Immunization Practices, the Women's Preventive Services Guidelines, the 2015–2020 Dietary Guidelines for Americans, and the 2018 Physical Activity Guidelines for Americans.