In Your 30s

Life in your 30s can be busy. It may seem like you have a never-ending to-do list. As you juggle demands of family, career and everything in between, take time to check your lifestyle. Think about the food you eat and physical activity, and begin tracking your habits. This will give you and your primary care provider a closer look into your lifestyle. Together, you can develop healthy living strategies so that you can improve your health.

To ensure optimal health while in your 30s, you should:

  • Exercise at least 30 minutes each day
  • Eat five servings of fruit and vegetables each day
  • Schedule preventive screenings and exams, such as:
    • Cholesterol panel — total, LDL, HDL and triglycerides
    • Blood pressure checks
    • Thyroid test (TSH)
    • Fasting blood glucose
    • Annual physical exams for men and women
    • Pap smears with human papillomavirus (HPV) testing every five years and annual clinical breast exams and monthly self-breast exams for women
    • Annual testicular exams with STI screenings for men
    • Hearing and vision exams (as needed)
    • Semi-annual dental visits for exams and cleanings
    • Skin exams (as needed)
    • Immunizations: influenza “flu” (annually); tetanus, diphtheria, pertussis (Tdap) (once every 10 years)
    • Consider smoking cessation classes (if applicable)
  • Practice safety:
    • Always wear seat belts
    • Don’t text and drive
    • Don’t drink and drive
    • Protect yourself from the sun


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