Wellness for Women Across the Decades

We have gathered the top exercise, nutrition and beauty needs for each decade to help you stay well, feel amazing and look great at every stage of your life

A woman’s life is a constantly evolving journey - career changes, shifting priorities, motherhood or not, relationship transformations, hormonal transitions, and an ever-deepening understanding of who she is and what she needs. What fuels you at 25 won’t necessarily sustain you at 55, and how you care for your body at 70 determines how joyfully you can continue moving through the world. 

Wellness is not just about eating right or exercising; it’s about nurturing the whole self: mind, body, beauty, spirit. Here’s your decade-by-decade roadmap to staying strong, radiant, and deeply well. 

20s

Build the Basics 

Your 20s are a decade of growth – professionally, emotionally, and physically. You may feel invincible, but this is a crucial time to lay foundations that will carry you forward. 

Exercise: Make Movement a Habit 

This is the decade to experiment: running, Pilates, dance – anything that feels joyful. Aim for a mix of cardio, strength, and mobility. Women build peak muscle and bone mass in their 20s. 

Best practices: 

• 2–3 days of strength training

  
  

• Regular cardio (walking, running, cycling)

  
  

• At least one mobility/stretch session weekly 

Nutrition: Fuel for Energy and Hormone Health

Busy schedules, irregular meals, and stress can lead to fatigue. Focus on: 

• Iron-rich foods (spinach, lentils, red meat)

  
  

• Calcium and vitamin D for bone development 

  
  

• Healthy fats like avocados, nuts, and salmon 

You’re building habits now, so favour whole foods over ultra-processed ones. 

Hair & Beauty: Prevention Starts Early

In your 20s, the most nourishing beauty routine is simple and natural. Mineral SPF protects your skin long-term, while plant-based cleansers and antioxidant- rich serums – like those with green tea or botanical extracts – help maintain a healthy glow. Your hair is usually strong, but stress and over styling can still cause damage, so protect and nourish it. 

Other Wellness Considerations 

• Develop stress-management skills like journaling or meditation. 

  
  

• Start thinking about sleep as non-negotiable. 

  
  

• Establish a relationship with your GP and stay up to date on screenings. 

30s

Balance, Hormones, and Strength

Your 30s often bring competing demands: career growth, family, and increasing mental load. Hormones may also shift, making balanced wellness more important than ever. 

Exercise: Build Strength and Stability

Muscle mass begins to decline slowly in  your 30s, so prioritise resistance training. Not only does it sculpt, it supports metabolism, mood, and long-term health. 

Focus on: 

• Weight training 3 times a week 

  
  

• Low-impact cardio like cycling or swimming

  
  

• Core work for posture and back health

Nutrition: Support for Mood, Energy, and Potential Pregnancy

Even if you’re not trying to conceive, nutrients like folate, omega-3s, and antioxidants are

beneficial.

Key nutrients in your 30s:

• Protein for muscle retention

  
  

• Healthy carbs (whole grains, sweet potatoes) for steady energy 

  
  

• Probiotics and prebiotics to support gut and hormone health

Meal prep becomes a lifesaver during this decade.

Hair & Beauty: Protect Against Stress and First Signs of Aging 

In your 30s, your skin responds well to gentle, nature-inspired renewal. Bakuchiol, a plant-based retinol alternative, supports firmness without irritation, while hydrating oils like rosehip and squalane restore balance. 

Hair may shift with stress or postpartum changes, so nurturing the scalp with aloe, rosemary rinses, and nutrient-rich products helps maintain thickness and shine. 

Other Wellness Considerations 

• Reevaluate work-life boundaries; burnout is common in the 30s.

  
  

• Invest in mental health support or therapy if needed.

  
  

• Regular pelvic floor exercises help prevent issues later. 

40s

Hormones, Metabolism & Renewal 

Your 40s are a decade of transition. Perimenopause may begin, bringing shifts in sleep, mood, metabolism, and hormones. But your 40s can also be one of the most empowered decades yet. 

Exercise: Train Smart, Not Just Hard

Your metabolism may slow, but lifestyle changes can compensate. Strength training becomes non-negotiable – it preserves muscle, protects joints, and supports bone health. 

Best practices: 

• 3–4 strength sessions/week

  
  

• A mix of low- and moderate-intensity cardio

  
  

• Pilates or barre for posture 

Nutrition: Focus on Fibre, Phytoestrogens & Blood Sugar Balance

Shifts in oestrogen influence hunger, sleep, and fat distribution. Key nutrients include: 

• Phytoestrogens (soy, flaxseed) for hormonal support 

  
  

• Magnesium for sleep and mood 

  
  

• Omega-3s for inflammation and brain support 

Aim for balanced meals with protein, fibre, and healthy fats to stabilize blood sugar. 

Hair & Beauty: Embrace Change with Care

Your 40s call for deeper hydration and a gentler approach. Botanical oils, natural ceramide boosters, and aloe- based hydrators help soothe dryness and support the skin’s barrier. 

Hair may become drier or more fragile. Warm oil scalp massages and herbal ingredients like rosemary or nettle offer natural support and shine. 

Other Wellness Considerations 

• Prioritise sleep more than ever.

  
  

• Track your menstrual cycle to understand perimenopause patterns.

  
  

• Strengthen pelvic floor and core to support longevity. 

50s 

Menopause and New Strength

Your 50s mark the beginning of a new chapter. Menopause changes hormone levels dramatically, affecting weight, mood, skin, and bone density. But with the right wellness strategies, women in their 50s can thrive with confidence. 

Exercise: Strength and Mobility are Key

After menopause, bone density declines faster. Strength training and weight-bearing exercise help keep bones strong. 

Focus on:

• Lifting weights or resistance bands 3–4 times weekly 

  
  

• Brisk walking or jogging

  
  

• Yoga for balance and mindfulness 

Nutrition: Bone Health & Metabolic Support 

Post-menopause nutrition focuses on supporting bones, muscles, and heart health. 

Increase: 

• Calcium-rich foods (dairy, tofu, fortified milk) 

  
  

• High-quality protein at every meal

  
  

• Healthy fats, especially olive oil and omega-3s

Reduce highly processed foods that can worsen inflammation. 

Hair & Beauty: Hydrate, Strengthen, Restore

In your 50s, menopause often brings increased dryness and sensitivity. Rich, plant-based creams with shea, oat, or soothing botanicals help replenish the skin. Gentle, natural firming ingredients like algae-derived peptides offer additional support. 

Hair may thin, so using nurturing scalp oils and mild, fragrance-free products protects its strength and encourages fullness. 

Other Wellness Considerations 

• Stay proactive about screenings (bone density, heart health). 

  
  

• Social connection becomes essential for mental wellbeing. 

  
  

• Brain health practices – puzzles, reading, new hobbies – support cognitive longevity. 

60s

Protecting Strength, Joy & Cognition

In your 60s, wellness becomes about maintaining independence, strength, and joy. With extra care for muscles, joints, and memory, women in this decade can be vibrant and active. 

Exercise: Functional Fitness First 

The goal is to keep moving with ease. 

Incorporate: 

• Strength training for muscle preservation 

  
  

• Balance exercises to prevent falls

  
  

• Low-impact cardio like swimming or cycling 

Nutrition: Nourish for Longevity 

Combat age related changes with nutrient-dense foods like colourful fruits, veggies, lean proteins, whole grains, and healthy fats. 

Key focuses: 

• B12 (as absorption decreases)

  
  

• Calcium & vitamin D

  
  

• Antioxidants to protect memory  and skin

  
  

• Hydration is crucial – thirst cues diminish with age. 

Hair & Beauty: Gentle Care, Radiant Results

In your 60s, choose skincare that feels calming and restorative. Botanical balms and rich creams bring back moisture, while soft, natural exfoliation keeps skin bright without irritation. Mineral sunscreen remains essential.

Hair tends to become finer, so hydrating masks, natural bristle brushes, and minimal heat help maintain softness and resilience. 

Other Wellness Considerations 

• Keep the brain active: learning new skills boosts neuroplasticity. 

  
  

• Cultivate community and hobbies to enhance emotional wellbeing.

  
  

• Prioritise joint care – supplements like glucosamine may help (speak to your doctor). 

70s and beyond

Wellness as Freedom 

Wellness in your 70s+ is about maintaining mobility, independence, connection, and joy. 

Exercise: Keep Moving in Ways That Feel Good

• Walking

  
  

• Water aerobics 

  
  

• Light resistance bands

  
  

• Chair yoga or tai chi

Routine movement supports cardiovascular health and mood. 

Nutrition: Gentle, Nourishing, Hydrating

Soft, nutrient-dense foods such as soups, stews and smoothies.

• Ample protein (eggs, yogurt, legumes, fish)

  
  

• Hydration through teas and broths

  
  

• Plenty of fibre for digestion

Hair & Beauty: Comfort and Confidence

For women in their 70s and beyond, beauty becomes a soothing daily ritual. Botanical balms – like those with calendula or evening primrose – comfort and protect the skin.

Hair benefits from simple, low-stress care: mild shampoos, light natural oils, and easy styles that honour its delicate texture. 

Other Wellness Considerations

• Social engagement is one of the strongest predictors of longevity.

  
  

• Regular balance and strength work helps prevent falls.

  
  

• Celebrate your story – aging is a privilege.

The Takeaway: Wellness is Not Linear

Wellness evolves. What matters most is listening to your body, honouring your needs, and adapting with compassion rather than pressure. Each decade offers unique opportunities to strengthen, refine, and celebrate your health. 

With intentional care and self-love, every decade can be your most empowered yet.