In Finland, studies showed that performing a series of exercises non-stop was as effective as aerobic exercise at boosting insulin sensitivity. "Create your own circuits by doing five moves for your upper and lower body," suggests personal trainer Tristan Nicholls. Include squats, chest press, row, triceps pulldown and Swiss-ball crunch. These exercises work a multitude of muscle groups while giving an aerobic workout, too. They also allow some muscles to rest as others work, and are easily interchangeable to add variety. Aim for 3-4 times a week. 

In your 30s…Take a walk 
After their more active 20s, men in their 30s may well be struggling to find the time to exercise. That's a danger since your muscles' insulin efficiency decreases after just two days of inactivity, which raises your odds of developing diabetes. Try getting some gym-free exercise by parking at the far end of the car park when you get to work and walking the rest of the way to the office; for odd jobs, leave the car at home and walk the whole way or get yourself a bicycle. "Get up to 30 minutes of exercise a day where you're working up a bit of a sweat and you could keep any diabetes symptoms at bay," says Cathy Moulton, care adviser with Diabetes UK. 

In your 40s… Push the spuds aside 
US researchers have found that people who eat the most potatoes-one serving three or four days a week- have a 14 per cent greater risk of diabetes than those who eat the fewest. Scientists believe too much potato can damage the cells that produce insulin, a hormone that regulates blood sugar. If you can't give up spuds then at least top them with good cheese, like Cheddar. This slows the absorption of sugar into your bloodstream, say Harvard-based food specialists. 

Glaucoma and cataracts may prey on folk who get senior citizens' discounts and enjoy slow walks in the park, but the rot sets in a whole lot earlier 
In your 20s… Hold screen tests 

Japanese researchers checked the eyes of short-sighted individuals who used their computers for four or more hours daily and found they were 70 per cent more likely to exhibit early signs of glaucoma than those who logged on less. If you're a small-screen junkie, book an eye test now, and make a few adjustments to your workstation. Any windows should be at right angles to the screen, rather than behind it or in front of it as this reduces glare on the monitor, preventing eye-strain. Increase the font size on documents, too. 

In your 30s…Get in the shades 
Sunglasses can save your eyesight. "Chronic exposure to high levels of UV radiation can accelerate cataract development," says Dr Rishi Mohan, ophthalmologist at Fortis, New Delhi. "The strongest source of UV rays being the sun, it stands to reason that protection from sun rays will help delay the onset and progression of cataract." A pair of quality sunglasses, certified to provide UV protection is, therefore, very useful. So far in India, the mechanism for assessing whether your sunglasses can effectively block UV rays is not easily available, says Dr Mohan. One has to largely rely on the manufacturer's certification. "But the more expensive branded products usually satisfy the criteria for UV block." 

In your 40s…  Go low GI 
Gulping down too many high glycaemic index foods now may leave you fumbling in the dark when you hit retirement age- that's according to a report from the USDA Human Nutrition Research Center on Aging in Boston. Eye tests carried out on over-50s compared each subject's diet over the past 10 years. Those whose daily food intake was ranked high-GI were twice as likely to have macular pigment abnormalities. High-GI foods are packed with the type of quickly digested carbs that cause blood sugar levels to rocket faster than drinking a candy floss smoothie. Such 'pigment abnormalities' are among the leading cause of irreversible vision loss. Swap white bread toast and cornflakes for breakfast to one of fresh fruit salad with dollops of low-fat yoghurt and low-GI whole-bread toast.

It can leave you dead or, worse, paralysed. WHO says the proportion of strokes in the young is significantly more in India than in developed countries. Though it sounds like something nice you do to a woman's thighs, don't do it to yourself 

In your 20s… Carry home dumbbells 
After eight years of research, Dutch scientists found that men with high testosterone levels- natural ones, not Mr Universe proportions- are less likely to have strokes. They followed the exertions of 8,000 gym goers and found that resistance training at least three times a week is the number one way to naturally produce more testosterone. Just be sure to do exercises that employ the most muscle mass- squats, deadlifts, pullups and dips; use heavy weights-at least 85 per cent of the maximum you can lift once on any given exercise, and keep rest periods fairly short, to 30-60 seconds. 

In your 30s…Switch to wine 
You've outgrown the beer sessions by now surely? Isn't it time you sampled the more social delights of the wine club? Certainly researchers from the Harvard Medical School think so. They followed more than 38,000 male drinkers over 14 years in what must have been one hell of a stag night to report that the heaviest drinkers were 42 per cent more likely to suffer a stroke. They also found that those who favoured red wine had up to a 48 per cent lower risk of stroke than beer, white wine or spirit drinkers. 

In your 40s…Freshen up 
"The bacteria that cause gum disease may set up an immune reaction that attacks your arteries, too," says Dr Pravesh Miglani, head of the department, dentistry, at Fortis. The fast-track approach to stroke prevention is to floss daily. But if you can't handle dragging that string between your gnashers every day, then at least rinse nightly with a mouthwash that contains thymol, eucalyptol, menthol and methyl salicylate. This swish-and-spit routine can be quite as effective as flossing at fighting gum disease
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