Many young adults around 18-34 will encounter health obstacles as they age. Over half will experience at least one chronic disease, and often experience obesity, depression, or high blood pressure, according to the Centers for Disease Control and Prevention (CDC).

Young adults often take their health for granted, but creating good habits can make a big difference, even in the short term. When young people build good habits early, such as eating nutritious foods, exercising regularly, and getting enough sleep, they can help set themselves up for long-term good health. These habits can have many benefits, such as strengthened bones and muscles, improved sleep quality, and a lower risk of chronic illnesses later in life. Starting a healthy routine early can become second nature and easier to maintain as the body ages.

For example, instead of skipping exercise or relying on fast food, young adults can make small changes, like choosing healthier meals or being social with friends and relatives. Even small changes can boost energy and improve one’s quality of life. Making healthy decisions doesn’t have to mean missing out on fun; it can help people enjoy life with more energy, confidence, and resilience to future diseases.

According to the National Institutes of Health (NIH), “Americans don’t live as long as people in most other high-income countries. Heart disease and cancer are two of the most common preventable chronic diseases in the United States. An unhealthy lifestyle increases your risk for these and other chronic diseases that can lead to an early death,” stated

The most common chronic diseases in the United States are heart disease, cancer, and diabetes, but these only scratch the surface of severe diseases that could be preventable. A team of scientists, led by Frank Hu at the Harvard T.H. Chan School of Public Health, analyzed data from more than 78,000 women and 44,000 men who participated in two nationwide surveys: the Nurses’ Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). They used other data from the Centers for Disease Control and Prevention to estimate the distribution of lifestyle choices and death rates across the U.S. population.

The scientists collected data on five low-risk lifestyle factors and compared those who adopted healthy lifestyle habits–maintaining a healthy eating pattern, not smoking, getting at least 3.5 hours of any type of physical activity each week, and maintaining a normal weight–to those who didn’t.

The study found that for those who did not adopt any of the five healthy habits, the average estimated lifespan was 79 for women and 75 for men. In comparison, women who adopted all five healthy lifestyle habits had an average lifespan of 93, while men had an average lifespan of 87. The study concluded that these five healthy lifestyle elements significantly lowered the risk of total death from cancer, stroke, and heart disease.