When you’re young and in your 20s, it’s easy to live in the moment. But the habits you build now may help shape your health and well-being in your 30s, 40s and beyond. 

That’s because healthy aging starts earlier than you may think. And your 20s are the perfect time to lay the groundwork. “Your 20s are a remarkable time for setting a foundation for lifelong health,” says Melinda Steele, M.D., DipABLM, a culinary-trained physician specializing in lifestyle medicine. “Science shows that the choices you make now have a lasting impact on how well you age—physically, mentally and emotionally.”

Even if you’re just living for today, you’re still in luck. These six expert-approved habits will benefit your future health and support your energy, mood and overall health right now. Because it’s never too early to get started!

1. Move Your Body Daily 

“Whether it’s a brisk walk, dancing or playing your favorite sport, daily movement strengthens your body, sharpens your mind and boosts mood,” says Steele. There are other benefits, too, says Maxine Yeung, M.S., RD, CPT, a registered dietitian, certified personal trainer and owner of The Wellness Whisk, LLC.  Physical activity can also help you feel more confident, especially when it comes to taking care of yourself and achieving your goals, she says. For instance, one study found that young adults who exercised at least twice weekly for six months scored significantly higher on tests of self-efficacy, self-esteem and body awareness than sedentary young adults. What’s more, exercise can also do good things for your brain.

Plus, making exercise a habit now means you’ll be more likely to stick with it as you age. That can translate to even more benefits down the line. For instance, research shows that regular cardiovascular exercise in midlife can significantly reduce the risk of developing dementia and Alzheimer’s disease in older age. 

2. Wear Sunscreen

Whether you’re splurging on expensive skin care or barely remembering to wash your face before bed, making sunscreen a daily habit in your 20s is a must for a lifetime of healthy skin. “UV exposure as a young adult contributes to up to 80% of visible aging signs [such as] wrinkles, sunspots and loss of elasticity and increases the risk of skin cancer,” says Steele.

On the flip side, research has linked daily sunscreen use to fewer signs of visible aging and reduced risk of melanoma and non-melanoma skin cancers., Steele recommends making SPF 30+ part of your daily routine, even when it’s cloudy outside. Look for a sunscreen you’ll love wearing every day that offers broad-spectrum protection against UVA and UVB rays. 

3. Schedule Strength Training

Lifting weights can support a healthy metabolism, reduce body fat and help you maintain a healthy weight in your 20s. What may not be as obvious is that it’s simultaneously strengthening your bones for your older years. Bone health may not be on your radar now, but more than half of American adults over 50 have poor bone health, especially women. That’s because hormonal changes that start in perimenopause accelerate bone breakdown. This can lead to bone frailness and an increased risk of osteopenia and osteoporosis.

Thankfully, there’s a lot you can do in your younger years to keep your bones strong.  “Most women reach peak bone mass in their 20s, with about 90% of it developing by age 18,” says Yeung. “This means your 20s are the perfect time to build a routine of full-body resistance training two to three times a week to help preserve bone density and reduce the risk of bone disease in the future.” Not sure where to start? These 10 proven strength training exercises can get you going. 

4. Prioritize Sleep

Your 20s may be full of late nights studying, working or partying. But it’s also the ideal time to develop a consistent sleep schedule. “Prioritizing a good night’s sleep is one of the most powerful things you can do to promote health and vitality for years to come,” says Steele, who recommends seven to nine hours of restful sleep per night. 

Sleep deprivation doesn’t just cause under-eye bags and circles that make you look older in the short term. According to the American Academy of Sleep Medicine, it can also increase the risk of accidents and take a toll on your mood and physical and mental health. Over time, poor sleep habits may also raise the risk of several chronic diseases, including diabetes, heart disease and cancer. If sleep is difficult to come by, consider developing a new sleep routine. It may take some time and effort to reshape your nighttime habits, but it’s so worth it! 

5. Load Up on Bone-Building Foods

Health experts believe that low peak bone mass is caused by many factors. Two big ones are low calcium and vitamin D intake. One food that supplies both of these nutrients in large quantities is dairy milk. “Dairy milk is an excellent source of calcium, as well as other essential nutrients like vitamin D and phosphorus, which are crucial for maintaining strong bones,” says Lauren Manaker, M.S., RDN, LD, a registered dietitian and author of Fueling Male Fertility. “It is recommended to consume three servings of dairy daily, yet most Americans fall short of this guideline.” 

That said, dairy isn’t always a good fit for everyone. If you don’t eat dairy because of an allergy, intolerance or lifestyle choice, there are plenty of nondairy sources of calcium and dairy-free vitamin D-rich foods to help you get the nutrients you need to support your bones. So, think fortified soy and almond milk, fortified orange juice, sardines and canned salmon with bones.

6. Swap Out Plastic Food Containers

“One important habit women should adopt in their 20s for healthy longevity is avoiding the use of plastic when heating food,” urges Manaker. Research shows that endocrine disruptors like bisphenol A (BPA) and phthalates in some plastic containers and packaging can be transferred into food at a higher rate with heat, prolonged contact or when the food is fatty or acidic.

What makes them a problem? “These chemicals are known endocrine disruptors, meaning they can interfere with the body’s hormone systems and potentially lead to long-term health issues such as hormonal imbalances, fertility challenges and more,” says Manaker. By switching to glass, stainless-steel or ceramic containers when possible, you can minimize your exposure to these chemicals. 

The Bottom Line

The key to aging well starts long before your first wrinkle. Health experts agree that your 20s are the perfect time to build habits that will support and protect your health as you age. From daily movement and a solid sleep routine to wearing sunscreen, eating bone-building foods and avoiding plastic food containers, these small changes today will add up to big benefits that your future self will thank you for. And the best part is that these habits will support your health, energy, mood and well-being from the start. So you won’t have to wait years to reap the benefits!