What health checks do I need in my 20s and 30s?

Prioritising your health becomes even more important as life gets busier. In your 20s and 30s, you might be building your career, navigating old and new relationships, or even planning a big move.

With so much going on, it’s easy to put your health on the backburner, but regular checks can help you stay well now and prevent bigger issues later.

We want to make it easy for you to proactively look after your health. So, here’s a checklist of what to discuss when talking to your doctor at your next check-up:

• Mental wellbeing
• Sexual & reproductive health
• General health
• Risk of chronic diseases
• Cancer & screenings
• Skin conditions

Are you up to date with these regular health checks?

• A dental check-up
• An eye check-up
• A hearing check-up

Why are these health checks important right now?

Mental Wellbeing – Major life transitions in your 20s and 30s, like career building, financial independence, and changing family dynamics, can make it a demanding phase of life. It’s easy to feel overwhelmed.

Mental wellbeing checks can help recognise early signs of stress, anxiety, or depression, get an expert opinion on any mental health concerns, and importantly, develop strategies or interventions so things don’t get worse.

Sexual & reproductive health – Whether you’re thinking about contraception, planning a family, or just wanting reassurance that everything is running as it should, sexual and reproductive health checks are important. These visits can help protect against sexually transmitted infections (STIs), support safe contraceptive choices, and detect issues that could affect fertility.

For women and anyone with a cervix, this is also the age to keep up with cervical screening (starting at 25 through the National Cervical Screening Programme) and discuss menstrual, hormonal, or pregnancy-related concerns with a doctor. For men, routine checks can cover testicular health, fertility, or sexual wellbeing.

General Health – It’s important to be conscious of your lifestyle habits like diet, exercise, sleep, and alcohol or tobacco consumption. Regular check-ups give your medical practitioner a chance to assess these habits and your overall health, including things like blood pressure, cholesterol, and weight, and talk through any concerns before they become more serious.

Risk of chronic disease - Chronic health conditions, like diabetes, heart disease, stroke, and respiratory issues, often develop quietly over time, sometimes even affecting multiple generations within the same whānau. In New Zealand, Māori and Pacific people tend to develop these conditions 10-20 years earlier than non-Māori and non-Pacific, which makes early check-ups especially important. Visiting your doctor can help spot warning signs early, get personalised guidance, and make lifestyle changes that can reduce your risk of chronic diseases.

Cancer & screenings – Even in your 20s and 30s, staying on top of cancer and screening checks can make a big difference. In New Zealand, there are several cancer screenings that are completely free through the national screening programme – meaning you can detect them and receive treatment as early as possible. Depending on your age, sex, and family history, your medical practitioner may talk with you about additional screenings for conditions like skin cancer, bowel cancer, and testicular cancer.

Dental check-up – This is a time when wisdom teeth can start to cause issues and early signs of gum disease may appear without you realising. Daily habits like coffee, alcohol, stress, smoking, and diet can also play a role in the health of your teeth and gums. Regularly seeing a dentist means small problems, like cavities, can be picked up early before they become bigger (and more expensive) to treat, helping keep your smile strong and healthy for the years ahead.

Most people are encouraged to see their dentist every six months, but how often you go really depends on your own needs and daily habits.

Skin conditions – Just because the high school years are behind you doesn’t mean skin problems disappear. Stress, late nights, new diets, and work or social pressures can all show up on your skin. Common issues like acne, eczema, or dryness may flare, and early signs of sun damage start to build up.

Regular skin checks with a GP or dermatologist can help catch new and evolving problems, guide treatment, and give practical tips for everyday protection, like sun safety and skincare routines.

Eye check-up – Even if your eyesight feels fine, it’s a good idea to have regular eye checks to pick up any changes early. Most adults only need a check every two years, but your optometrist may suggest coming in sooner if you notice changes in your vision or have any underlying health conditions. Things like diabetes, high blood pressure, or a family history of eye disease can all play a role in affecting your eye health.

Hearing check-up – Spending long hours on headphones, in noisy workplaces, or at concerts can all take a toll. Hearing checks help identify issues like ear infections or hearing loss, and give you guidance on protecting your ears so you can stay connected and better enjoy every day sounds.

It’s recommended that adults get a hearing check every 10 years. However, you should get your hearing checked sooner if you notice yourself frequently asking others to repeat themselves, hear a ringing in your ears or have difficulty hearing high-intensity sounds.

For a full list of the health checks you and your family should be keeping up with at every stage of life, check out the nib Warrant of Wellness.

This is all part of maintaining balance in your lives, so your health can thrive for years to come. Our health tool, nib Balance via the my nib app, gives our members an overall view of their health (including a gauge of their physical health) and provides expert programmes and advice to get them back on track.

Learn more about nib Balance here.