A Young Professional’s Guide to Health and Wellness

young professional male smiling while at work

A young professionals look to build a career and excel in an industry, the notion of self-care is often underappreciated. Young and healthy individuals often think routine doctor appointments are for their parents and grandparents.

According to the Centers for Disease Control and Prevention, the top causes of death for individuals in their 20s and early 30s are unintentional injury, suicide, and homicide. However, young people should also be aware that mortality rates in this country are also due to heart disease and cancer. Healthy preventative steps can help reduce the risk of developing chronic disease later in life.

5 Ways to Increase Health and Wellness

Protecting health at a young age is vital to developing healthy habits that dictate long-term health.

Protect your Mental Health

You might not always have the option to leave a job that seems mentally unhealthy, but you can work to advocate for your mental health needs.

If you aren’t getting enough feedback about your job performance, set up a meeting with your manager and present a list of the goals that you would like to work toward.

We all need a break from the pressure that our career throws at us. Take periodic mental health days to focus on recuperation and the tasks that rejuvenate your productivity.


Studies indicate that our physical regimen is directly correlated with our mental health.

For example, the results of a Leeds Metropolitan University study found that on days when employees visited the gym, their experience at work changed. They reported managing their time more effectively, being more productive, and having smoother interactions with their colleagues.

Instead of considering exercise as something we do for ourselves—a personal privilege that takes us away from our work—it’s time we started understanding that physical activity is part of the work itself.

Allocate opportunities for exercise into your daily routine to reap the long-term benefits of increasing your heart rate and building your body.

Set Log-Off Times

It is easy to get sucked into scrolling on social media for hours before heading to bed. However, for quality sleep, these valuable final hours need to be rationed accordingly. For every hour you spend scrolling on social media, you lose an hour of vital sleep.

There are easy ways to set log-off hours on your phone, such as scheduling bedtime hours through Apple devices or a related feature on other cell phones.

Stay Social

Remaining socially active in the workplace leads to higher rates of happiness and productivity. Be sure to stay active through social events held at your workplace or ask your managers about ways you can get involved at your workplace.

Socialization outside of work is also beneficial to your mental health and success in the workplace. Find time to catch up with a friend for coffee before work or plan an event where people can come together and interact.

Diffuse the Pressure to Hustle

Individuals in their 20s and early 30s are expected to be working on themselves. Hustle culture is the idea that the ideal person is always on and always at work for the modern age. This culture is a direct route to burnout, in fact, countless studies have shown that constantly being ‘on’ is counterproductive.

Diffuse toxic work culture by allowing yourself to spend time doing things you enjoy—reading a book, discovering a new hobby, or watching your favorite show.

Self-Assess your Health and Wellness

In addition to implementing these productive habits, it is vital that young professionals also develop a culture of reflection to better improve and adjust.

  1. What behavior(s) am I doing well?
  2. What behavior(s) need improvement?
  3. What behavior(s) might I consider changing to improve my physical health?

Employer Tips for Managing Young Professionals

  • Analyze company data specifically for employees ages 18 to 30 as their collective result might differ from the average.
  • Ensure that services provided to young adults are fully developed and culturally appropriate. Involve someone from this age group when developing the services so they can voice their feedback and modifications.
  • Support workforce training for encouraging health and human services to better tailor their work to younger adults. Integrating workforce training can help achieve higher effectiveness and efficiency in the workplace.