7 Secrets for Healthy Living and Longevity to Start in Your 30s

At age 30, the body begins to undergo various changes, from gradual loss of muscle mass to a metabolic rate that is no longer as fast as in your twenties. However, there are small habits that, when carried out consistently in your thirties, can have a significant impact on health in later life. Some habits are said to help women live healthier and longer lives.

Strength training becomes one of the most important habits for women in their thirties. After age 30, the body begins to lose muscle mass by around 3 to 5 percent per decade. Nutrition and exercise researcher from Stanford Lifestyle Medicine, Rachele Pojednic, PhD, says women need to maintain muscle strength to avoid osteoporosis and the risk of falls in later life. ‘Women have a higher risk of osteoporosis because their bone mass is lower from the start,’ Pojednic said, as reported by SELF Magazine on Thursday 21 May 2026.

Activities such as weight lifting, Pilates, barre, and resistance training can help strengthen muscles and maintain bone density. These activities also help the body stay fit, improve posture, and maintain balance. You don’t have to jump straight into heavy exercise; women can start with simple workouts that are consistently performed a few times a week.

Elissa Epel, PhD, director of the Aging, Metabolism, and Emotions Centre at the University of California, San Francisco, has revealed that prolonged stress can accelerate cellular ageing. ‘Stress can accelerate cellular ageing and increase the risk of age-related diseases such as heart disease and dementia,’ Epel said. Walking for 10 to 20 minutes in outdoor spaces can help the body relax more. Sunlight exposure and natural surroundings also help improve mood and sleep quality. Even looking at trees or the evening sky is said to help someone feel calmer and less anxious.