10 health tips for men in their 20s and 30s.

Make your health last: 10 tips for men in their 20s and 30s.

Man in his 30s on his way to the gym with a yoga mat, water bottle, and headphones around his neck, looking down at his phone.

The habits you build in your 20s and 30s lay the groundwork for your long-term health. (1) Here are 10 expert-backed tips you can take now to invest in your health and keep your body feeling its best for years to come.

10 ways to take control of your health.

1) Build a relationship with your primary care provider.

Nearly 40% of Gen Z men do not have a primary care provider, and only about 30% of Millennial and Gen Z men report getting their annual physicals. (2) Your primary care provider is a physician who you can see for any health concern, question, or symptom—and they get to know you, your family history, and your goals to provide personalized care.

Having a single point of care makes it easier to spot issues early and to get referrals if you need specialist care. If you don’t have a primary care provider, Rightway can help you find the right one for you.

2) Get important screenings.

Screenings are an important part of preventive care that can help you avoid future health complications. For most men in their 20s and 30s with average health and family history, doctors typically recommend a few specific screenings: (3)

Blood pressure screening: Get your blood pressure checked every 3 to 5 years to screen for hypertension. This can be done during doctors' visits or at local pharmacies or urgent care centers.
Cholesterol screening: Get your cholesterol checked every 4 to 6 years to prevent heart disease.
Infectious disease screenings: All adults should get a one-time test for hepatitis C and HIV. Sexually active men should also regularly test for chlamydia, gonorrhea, syphilis, and other sexually transmitted infections.
Skin exam: Monitor your skin monthly and have your doctor check moles for signs of skin cancer.

3) Stay up to date with routine care, like physicals, vaccines, and dental cleanings.

Routine care protects your health and ensures you can feel your best. Aim for a physical every year, dental cleanings every 6 months, and regular eye checkups. Schedule eye doctor appointments every 5 years if you don’t have a history of vision problems, or every 1-2 years if you do.

Vaccines also help your body ward off diseases. Talk to your doctor to make sure you’re up to date on routine vaccines, and get vaccinated for the flu and COVID-19 each year. (4)

4) Monitor your alcohol intake.

Drinking alcohol in any quantity carries health risks, and those risks increase the more you drink. In general, men are more likely to drink alcohol and report heavy drinking, while they’re also 3 times more likely to experience mortality from alcohol. (5)

New research shows that for men consuming only 2 drinks a day, or 14 a week, the risk of alcohol-induced death is 1 in every 25. (6) Monitoring your intake, or even quitting, can increase your longevity, prevent health complications like cancer, liver disease, and heart disease.

5) Quit smoking and vaping, including nicotine pouches.

Men in their 20s and 30s report the highest rates of tobacco use, whether through smoking, nicotine pouches, or e-cigarette use. (7) Men are also more likely to develop lung cancer and other forms of cancer, partially driven by tobacco usage. (8)

Quitting is one of the best things you can do for your long-term health. If you’re having trouble quitting or want support, talk to your doctor. They can help you find the right tools.

6) Eat balanced meals.

Healthy diets lower the risk of many health complications that men commonly face in later life, such as cardiovascular disease, type 2 diabetes, and some cancers. In general, aim to include lean protein, fiber-rich vegetables or whole grains, and healthy fats in every meal. Remember, hydration is just as important as healthy eating, so make sure you’re drinking enough water throughout the day, too. (9)

There are also some nutrients that are specifically important for men in their 20s and 30s to retain muscle mass, energy, and testosterone health. (10) For most men, the nutrients to focus on are: (11)

Protein (56 g/day).
Vitamin A (900 μg/day).
Magnesium (400 mg/day).
Vitamin K (90 μg/day).
Vitamin C (90 mg/day).

Specific nutrient needs vary based on your body, lifestyle, and health goals. Talk to your doctor about what might be right for you and how to find the best diet for your health.

7) Incorporate strength training, but don’t forget about cardio.

Your 20s and 30s are when you hit peak bone mass and muscle strength. Incorporating strength training into your workout routine at least twice a week will help you retain your strength and bone density later in life. (9)

Cardio is just as important as strength training. Besides benefiting your lungs and heart, regular cardio increases energy, improves sleep, strengthens your immune system to ward off diseases, enhances mood, and reduces the risk of erectile dysfunction. (12)

Experts typically recommend at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio each week, which you can spread out over several days. (9)

8) Manage stress and mental health.

Unmanaged stress can lead to many physical and mental health complications, including inflammation, immune system damage, and heart disease. Being able to manage your stress and get support when you need it is essential for your long-term health. Mental health is a serious concern for men, especially in your 20s when depression is most likely to emerge. (13)

There are many stress management techniques you can try to protect your well-being. But if you’re feeling consistently stressed, overwhelmed, anxious, or depressed, seek support from a mental health professional.

9) Get at least 7 hours of sleep every night.

Getting 7-9 hours of sleep each night allows your body to rest, reset, and heal. However, on average, men are more likely to skimp on sleep, with nearly 40% of men getting less sleep than recommended. (14)

It’s important to remember that sleep is essential for your long-term wellness, helping you maintain a healthy immune system, improve heart and metabolic health, reduce stress, and strengthen your attention and memory for better performance each day.

To improve your sleep hygiene, try having a consistent sleep schedule, avoiding large meals and alcohol at night, and turning off your phone and TV at least 30 minutes before bed. (15)

10) Use sunscreen every day.

Did you know that a single sunburn can increase your risk of skin cancer? (16)Wearing sunscreen every day (yes, even in the winter and on cloudy days) is one of the easiest ways to protect your skin’s health and appearance.

Ultraviolet light is the biggest risk factor for skin cancer and skin aging, since up to 80% of these rays can break through clouds and reach the skin. (17) Your risk for sun damage also increases if you’re exposed to sunlight reflected from water or snow, making even wintertime SPF essential protection. (16)

Rightway is here to make it easier and more affordable to stay on top of your health. Reach out to us if you have questions or need support.