Overview
- Experts highlight five pillars for early adulthood: strength training, cardio and regular movement, whole‑food eating, sufficient sleep, and stress regulation.
- Strength work performed close to fatigue boosts bone density and counters future muscle loss, with bone mass peaking in the 20s to early 30s.
- National guidelines recommend 150 minutes of moderate or 75 minutes of vigorous weekly activity, and walking qualifies, with about 7,000 daily steps linked to broad health gains.
- A 2024 meta‑analysis cited by the team indicates that even modest increases in aerobic exercise reduce all‑cause mortality risk by roughly 11% to 17%.
- A Mediterranean‑style diet with adequate protein, consistent 7–9 hours of sleep, and techniques such as breathing exercises or meditation support brain, heart, and metabolic health.