Your health, your life stage
Women’s health through the decades
From getting to know your body in your 20s to protecting your strength, heart health and independence later in life, every decade brings new priorities. Here are the checks, conversations and everyday habits that can help you stay well for longer
There is no single blueprint for women’s health. Bodies change at different speeds, symptoms appear at different times, and life rarely follows a neat plan. Looking after your health is not about managing every detail perfectly. It is about knowing what feels normal for you, attending the screenings you are offered and speaking up when something changes. It is also about building habits that fit into your actual life, rather than an ideal version of it.
Research from Vitality and the London School of Economics found that small, consistent increases in physical activity can bring meaningful health benefits at different ages. Most members in the study who developed a strong habit did so within seven to 15 weeks, with many reaching that point after around nine or 10 weeks.
20s
Get to know your normal
Your 20s are a chance to get to know your body and lay the foundations for habits that can support you for years to come
Sleep, movement, nutrition and mental wellbeing all matter, but that doesn’t mean every part of life needs to be perfectly optimised. Begin with something realistic, whether that is waking more regularly, adding a short strength session to your week or creating a more consistent bedtime routine.
This can also be a useful time to understand some of your basic health measurements. Completing your Vitality Health Profile and, if you like, a Vitality Healthcheck, can measure markers like BMI, cholesterol and blood glucose.
From the age of 25, women and people with a cervix are routinely invited for NHS cervical screening every five years until the age of 64. Screening looks for high-risk human papillomavirus, known as HPV, which can cause cell changes that may develop into cervical cancer. Read the NHS cervical screening guidance.
But do not wait for a routine appointment if something does not feel right. Persistent changes to your periods, unusual pain, unexplained fatigue or recurring heart palpitations are all worth discussing with your GP.
Wearable data can help women recognise their body’s usual patterns and spot when something changes. Dr Chris Curry, Clinical Director of Women’s Health at Oura, explains: “Subtle temperature shifts, sleep disruptions and heart rate changes are normal and expected cycle after cycle. When someone is using a wearable like Oura Ring to measure biometrics over time, they can start to differentiate the typical fluctuations in their sleep or recovery scores from changes that are coming from elsewhere, like jet lag, a difficult week at work or even an impending illness.”
Rather than focusing on a single reading, the value lies in the bigger picture. “The key value isn’t any single data point, but the pattern that emerges over time. Deviations become visible, trends become clear, and that continuity can surface something worth a conversation with a doctor,” adds Curry.
30s
Build habits that bend with life
Careers, relationships, caring responsibilities and decisions about family can make your 30s feel especially full. Instead of striving for the perfect routine, focus on habits that remain possible even when life gets busy
If you are planning a pregnancy, speak to your GP about preconception health. This might include reviewing medication, checking your vaccinations and discussing nutrition and lifestyle.
Whether or not children are part of your plans, strength, mobility and cardiovascular fitness are valuable investments in your future health. A balanced week might combine walking, cycling or swimming with strength-building movements such as squats, hinges, pushes and pulls.
If time is tight, remember that shorter sessions still count. The Vitality Habit Index found that consistency plays a central role in forming a lasting habit. Its ‘habit laddering’ approach recommends beginning with a practical activity, repeating it regularly and increasing frequency before intensity.
Louise Buttler, founder of el be (a Vitality partner), says strength at this stage of life is about much more than fitness or appearance: “For me, strength isn’t about lifting the heaviest weights or changing how your body looks. It’s about being able to run around with your children, carry your shopping, play sport, travel and get up from the floor easily, and hopefully still be doing all of those things when you’re 70 or 80. That’s a huge part of what we believe at el be: we’re training for the life we want to keep living.”
For women struggling to make time for exercise, Louise recommends keeping things simple and focusing on what you can do consistently. “If I only had 20 minutes, I’d choose a full-body session combining strength and mobility. I’d want to squat, hinge, push, pull, rotate and work my core, focusing on movements that reflect how we use our bodies every day.
“I’d also prioritise consistency over intensity. Twenty minutes three or four times a week is far more useful than an ambitious hour-long workout you rarely have time for.”
- Louise Buttler, founder of el be
40s
Listen when your body speaks up
Your 40s may bring new signals from your body, and it is worth paying attention to them
From the age of 40, eligible adults in England are offered an NHS Health Check every five years until the age of 74. These appointments assess your risk of conditions including cardiovascular disease, stroke, kidney disease, type-2 diabetes and dementia. Through Vitality's partnership with Bluecrest, eligible members can also access a more comprehensive health assessment, providing additional insights into key health indicators and helping to identify potential risks earlier. Find out more here.
For some women, the 40s may also bring the first signs of perimenopause, although the timing and experience can vary considerably. Possible changes include:
- periods becoming less predictable
- hot flushes or night sweats
- disrupted sleep
- changes in mood
- difficulty concentrating
- heart palpitations
- aching muscles or joints
- changes to your skin or hair
Persistent changes to your periods, bleeding after intercourse, unusual or persistent pain or bloating, unexplained fatigue or recurring palpitations are worth discussing with your GP. Seek urgent medical help for palpitations accompanied by chest pain, severe breathlessness, fainting, or symptoms that do not settle.
These symptoms can have many causes, so you do not need to work out what is happening on your own.
NICE recommends individualised care and a conversation about the management options available, taking account of your needs, preferences and medical history. Eligible VitalityHealth members can also check Member Zone for access to personalised menopause support through Peppy, including one-to-one messaging and video consultations with a menopause practitioner.
50s
Put your health on the agenda
Some women may be premenopausal, perimenopausal or postmenopausal during this decade. There is no universal experience, which is why one-size-fits-all advice rarely works
Sleep disruption, anxiety and low mood can all occur around menopause, with around 40-56% of women affected by poor rest. Support might include speaking to your GP, accessing talking therapies or discussing treatment options such as HRT, where clinically appropriate. The NHS also advises that regular exercise, rest, a balanced diet and cognitive behavioural therapy may help with some menopause symptoms.
Dr Marie Edison, Head of Medical Policy at Vitality, says this is also an important time for women to consider their wider health: “Heart health becomes increasingly important at this stage of life. The menopause transition can be accompanied by less favourable changes in cholesterol, blood pressure, blood glucose regulation and where the body stores fat, although age lifestyle and other factors also play a part. Knowing your blood pressure, cholesterol and diabetes risk gives you the opportunity to act early and protect your future cardiovascular health.”
Strength training becomes especially important during this time, as ageing and the menopause transition can both contribute to changes in muscle mass and strength. But it is not about lifting the heaviest weight or changing how your body looks. It is about protecting your strength for everyday life, from carrying the shopping and travelling to playing sport and getting up from the floor comfortably.
Staying up to date with breast screening is one way to take an active role in your health. NHS invitations begin between the ages of 50 and 53, then continue every three years until your 71st birthday. Screening can identify cancers before they are large enough to see or feel, supporting earlier conversations and care where needed.
60s
Protect your health
As you move through your 60s, maintaining strong bones and muscles can support everything from balance and mobility to confidence and independence
As Dr Marie Edison explains: “Protecting bone and muscle becomes a combined priority. Changes in oestrogen around and after menopause can affect bone maintenance and may contribute to a faster reduction in bone density in some women. Weight-bearing movement, such as walking or dancing, supports bones, while resistance and strength exercise helps preserve muscle.”
In addition to this, a healthy, balanced diet containing adequate protein and calcium also supports bone and muscle health. “Most people should be able to obtain the calcium they need through food, rather than supplements. Supplements are not routinely necessary unless dietary intake is insufficient or a healthcare professional recommends them,” says Dr Edison.
It is also worth looking beyond the number on the scales when thinking about your health. Weight alone does not always reflect changes in body composition, fitness or metabolic health.
“The number on the scales does not tell the whole story,” says Dr Edison. “A woman may lose muscle and develop more fat around the abdomen without a dramatic change in total weight. Strength, fitness, waist circumference and fat distribution, blood pressure and metabolic health can therefore be as important as weight alone.”
Research from Vitality and the London School of Economics found that physical activity habits were particularly impactful among people aged 65 and over. In the study, those who sustained activity three or more times a week for three years had a 52% lower mortality risk than inactive members of the same age group.
The NHS recommends at least 150 minutes of moderate-intensity activity each week for adults, alongside activities that support strength, balance and flexibility. If that feels far from where you are today, start with what feels manageable. A shorter walk, a few chair-based exercises or a gentle class can all be worthwhile first steps.
70s
Stay active, stay connected
Mobility is not only about formal exercise. It is about holding on to the freedom to do the things that make life feel like yours
Walking, swimming, cycling, yoga, tai chi, aerobics and resistance-band or chair-based exercises can all be adapted to suit different levels of fitness. These can be ideal forms of physical activity during your 70s. However, if you are living with a health condition, experiencing pain or worried about falling, ask a physiotherapist or GP for guidance before starting something new.
Social connection matters alongside physical health. Regular time with friends, family or community groups can bring companionship, purpose and more opportunities to move. A walking group, local class or volunteering role can support several parts of your wellbeing at once.
Routine breast-screening invitations stop at 71, but women aged 71 and over can self-refer every three years by contacting their local breast-screening service. For those who want to better understand their personal cancer risk, eligible Vitality members may also be able to access a cancer risk assessment through Check4Cancer.
80s & beyond
Keep doing life your way
Health may become more complex with age, but movement, learning and new experiences still have a valuable role to play
The best activity is one that works for your body as it is today. If something you once enjoyed has become uncomfortable, explore another option rather than stepping away from movement altogether. Swimming, supported strength exercises, shorter walks or balance work may feel more manageable.
As you enter your 80s and beyond, it's recommended to continue to give attention to:
- Strength and balance: These support everyday movement and may help you feel steadier and more confident.
- Nutrition and hydration: Eat regularly, include sources of protein and fibre and make sure you are drinking enough. Speak to a healthcare professional before taking supplements.
- Brain health: Reading, hobbies, social activities and learning new skills can all help keep your mind engaged.
- Changes in your health: Do not assume that persistent pain, fatigue, memory changes or reduced mobility are simply part of getting older. Ask for help early.
Your health, your life stage
Men’s health through the decades
Health rarely changes overnight. More often, it is the small shifts in how you feel, move, sleep and recover that are worth paying attention to. Whatever your age, regular check-ins and honest conversations can help you stay well and keep doing what matters to you
It is easy for health to slip down the priority list when life is busy. Persistent tiredness might be put down to a demanding week, restless nights to stress, or a physical change to something that will pass.
Men’s health can feel like a complex subject and, if you are unsure where to begin, you are not alone. Research reported by the BBC found that 48% of men avoid addressing health concerns, with some feeling they should ‘tough it out’ rather than seek guidance. While everyone’s experience is different, it is a reminder of how easily our health can take a back seat.
But looking after yourself is not about making a fuss or assuming the worst. It is about giving your health the same attention you would give any other important part of your life.
Sometimes a symptom will pass. Sometimes it will not. The important thing is that you do not need to decide whether something is serious before asking for help. As Dr Dan Wright, Medical Director, private GP and longevity specialist at The Wright Practice in Harley Street, London, explains: “I often tell patients that they don’t need to decide whether something is serious before seeing a doctor. That’s our job. If something is new, persistent, getting worse, unexplained or simply feels different from normal, it is reasonable to have it checked.”
Taking control of your health can begin with one small step.
20s
Understand what good looks like
Your 20s are a chance to understand what feeling well looks like for you and to begin building habits that can support your future health
Start by paying attention to the basics, including your energy, mood, sleep, fitness and recovery. It is also important to become familiar with your body, including what is normal for your testicles. If you notice a lump, swelling, persistent ache or another change, speak to your GP. Most changes will not be cancer, but it is always worth getting them checked.
Your mental health matters just as much. Changes in mood may not always look or feel like sadness. Irritability, withdrawing from other people, struggling to sleep, drinking more or losing interest in the things you usually enjoy can all be signs that you need some support.
Your 20s are also a good time to understand key health measures such as blood pressure, cholesterol and blood glucose. Completing your Vitality Health Profile and, if you like, a Vitality Healthcheck, can measure markers like BMI, cholesterol and blood glucose.
You do not need a perfect fitness routine either. Regular movement, strength training, good-quality sleep and giving your body time to recover can all create a strong foundation. The aim is not to optimise every detail, but to build habits that work for you and can adapt as life changes.
Want to get to know your health better?
Head to the ‘Get Healthier’ tab in the Vitality UK app to complete your Health Profile and book a Vitality Healthcheck – you could earn up to 300 Vitality points for completing a Health Profile and up to 680 Vitality points for the Vitality Healthcheck and get detailed insights about your health.
30s
Train for more than today
In your 30s, it can be tempting to judge your health by what you can still lift, how quickly you can run or whether you can get through a demanding week. But feeling fit on the surface does not always tell the whole story
Your 30s is a useful time to think about what may be missing from your routine. If most of your exercise revolves around running, cycling, sport or lifting weights, consider how much attention you give to mobility, balance, core strength and recovery too.
Louise Buttler, founder of el be Pilates, recommends treating exercise as an investment in what you want your body to be able to do in 10, 20 or 30 years.
Recovery is also part of that investment. Sleep, rest days and a routine you can sustain are not signs that you are taking your foot off the pedal. They help your body adapt and allow you to keep doing the activities you enjoy.
It is worth checking in with your mental wellbeing too. Stress may show up as disrupted sleep, irritability, drinking more, withdrawing from other people or struggling to switch off. You do not have to wait until life feels unmanageable to talk to someone or ask for support.
The goal is not to follow the toughest training plan or overhaul your lifestyle. It is to build a more complete picture of health, with strength, mobility, recovery and mental wellbeing all given a place.
“Keep your legs strong through things like squats, lunges and step-ups. Work on your core and upper-body strength. Include mobility rather than only stretching when something hurts. And don’t forget balance.”
- Louise Buttler, founder, el be
40s
Look beyond the routine
It is possible to feel generally fit and well without having the full picture of your health. Your 40s are a useful time to look beyond performance and understand some of the measures that cannot always be judged by how you feel
From the age of 40, eligible adults in England are offered an NHS Health Check every five years until the age of 74. It looks at your risk of conditions including cardiovascular disease, stroke, kidney disease, type 2 diabetes and dementia. Eligible Vitality members may also be able to access a discounted health assessment through Vitality's partnership with Bluecrest, providing additional insights into key aspects of their health. Find out more here.
Measures such as blood pressure, cholesterol and blood glucose can change without causing obvious symptoms. Understanding your numbers gives you the opportunity to discuss the results with a healthcare professional and take preventative action where appropriate.
How your body moves and recovers can offer useful insight too. Louise Buttler, founder of el be Pilates, says men can continue with the same running, cycling, sport or weight-training routine without giving equal attention to mobility, balance, core strength and recovery.
“But maintaining those things becomes increasingly important as we get older. You might notice you're a little stiffer when you get out of bed, recovery takes longer, or movements that once felt easy don't feel quite as comfortable.
“That doesn’t mean stopping the sport or training you love. Quite the opposite. Adding strength, mobility and recovery work can help support your body so you can keep doing those things for longer.”
Think of these changes as an invitation to adapt your routine, rather than a reason to stop. Adding mobility, balance and appropriate recovery can help you continue enjoying the activities that keep you moving.
50s
Say what is really on your mind
Some health concerns can feel particularly difficult to raise, especially when they involve urinary or bowel changes, sexual health, alcohol use or mental wellbeing. But you do not need to have the right words, or know what a symptom means, before starting a conversation
Dr Dan Wright says men sometimes attend an appointment with one relatively minor concern when something else is really worrying them. Creating the space to say that concern out loud can make a meaningful difference. “Something as simple as, ‘There’s something I’ve noticed and I’m a bit worried about it,’ is enough to start the conversation.”
Be as specific as you can about what has changed, when you first noticed it and whether it is affecting your everyday life. Dr Wright says urinary changes, testicular lumps, rectal bleeding, persistent changes in bowel habits, ongoing fatigue, breathlessness and chest discomfort are among the concerns men may delay mentioning. If you experience chest discomfort, seek medical advice rather than trying to work out the cause yourself. If it comes on suddenly, does not go away or is accompanied by sweating, nausea, light-headedness or shortness of breath, call 999.
Anxiety, low mood and problematic alcohol use can also go unspoken.
You do not need to decide whether it is serious or diagnose it yourself. That is what the conversation with a healthcare professional is there for. There are also many options in how you can access support, from virtual appointments with your GP, a home visit and helplines such as Mind and NHS.
It is also important to take part in NHS screening when you are invited, even if you feel well. In England, bowel cancer screening is offered every two years to people aged 50 to 74 using a home FIT kit. Screening can help identify potential problems before symptoms develop, but it should not replace seeking medical advice about new or concerning symptoms.
The important word is change. Seek medical advice if something is:
- New or unexplained
- Persistent or recurring
- Becoming more noticeable
- Affecting your everyday life
- Different from what is normal for you
60s
Adapt your routine, not your ambitions
The way your body responds to exercise may change over time, but staying active can continue to support your strength, fitness and ability to do the things you enjoy
Rather than judging every session against what you could do in the past, think about what your body needs now. The NHS recommends at least 150 minutes of moderate-intensity activity each week for adults and a balanced routine might combine cardiovascular movement, such as walking, cycling or swimming, with exercises that support leg strength, core and upper-body strength, mobility and balance.
As Louise Buttler explains: “Keep your legs strong through things like squats, lunges and step-ups. Work on your core and upper-body strength. Include mobility rather than only stretching when something hurts. And don’t forget balance – standing on one leg might sound incredibly simple, but balance is something we really want to preserve as we age.”
Wearable technology can help you see how your body is responding. Dr Chris Curry, Clinical Director of Women’s Health at Oura, recommends looking at changes over several days and considering different signals alongside how you feel. “A sustained change in your sleep or recovery data, such as higher resting heart rate, lower heart rate variability (HRV) or less restorative sleep, may be worth paying attention to,” says Dr Curry.
Travel, alcohol, stress, a late night or a demanding training session can all influence short-term readings. Longer-term patterns may provide more useful context than one result. If a change continues or appears alongside other symptoms, the data may help you have a more informed conversation with a healthcare professional.
Men are also invited for a one-off abdominal aortic aneurysm (AAA) screening during the year they turn 65. If you’re over 65 and have not previously been screened, contact your local AAA screening service to arrange a test.
70s
Find your feel-good rhythm
Regular movement can help maintain strength, balance, mobility and confidence in your 70s, supporting both your wider health and your ability to manage everyday activities independently
Walking, swimming, cycling, Pilates, resistance exercises and balance work can all be adapted to your current fitness and health needs. If you are living with a long-term condition, experiencing persistent pain or breathlessness, or have concerns about falling, speak to your GP or a physiotherapist before beginning a new routine.
Aim to include a mix of activity that supports your cardiovascular health, strength, balance and flexibility. There is no need to achieve everything at once. Start at a level that feels safe and manageable, whether that is a shorter walk, supported strength exercises or a gentle class, then build gradually as your confidence and fitness improve.
Social connection can support your wellbeing too, particularly if retirement, bereavement or changes in health have affected your usual routine. A walking group, local class or volunteering role can bring regular movement, structure and contact with others into your week.
Research from Vitality and the London School of Economics found that people who sustained physical activity three or more times a week for three years were associated with a 27% lower mortality risk than inactive individuals.
80s & beyond
Stay well, your way
Health can become more complex in your 80s and beyond, particularly when managing long-term conditions or several medications
Regular reviews with your GP, pharmacist and wider healthcare team can help ensure that treatment continues to reflect your needs and that any new symptoms or side effects are addressed.
In your 80s, remember to keep giving attention to:
- Strength, mobility and balance: Maintaining muscle strength can support everyday movement and help you feel steadier. If you experience a fall, feel less confident on your feet or notice a decline in mobility, speak to a healthcare professional.
- Nutrition and hydration: Eat regularly, include sources of protein and fibre, and drink enough fluids. Changes in appetite, difficulty swallowing or unexplained weight loss should be discussed with your GP.
- Memory and mental wellbeing: Persistent memory changes, confusion, low mood, withdrawal or a loss of interest in your usual activities deserve attention and support.
- New symptoms and medication: Ongoing pain, fatigue, breathlessness or changes in bowel or urinary habits should not automatically be dismissed as part of ageing. If you take several medicines or experience possible side effects, speak to your GP or pharmacist rather than changing your medication yourself.
