Six health habits to comply with in your 30s

While age can be a mindset in many ways, a decade can make a huge difference in physiology and metabolism. Moving from your 20s to your 30s can be a dramatic change, and based on your previous diet and lifestyle choices, you might find that you are sailing through some challenges or facing some difficulties.

Your twenties can be a lot about drive, ambition, confidence, and empowerment, and you are working toward your higher education and goals. It is usually the time when some people are out of care. If so, you may find that as you enter your 30s, you have some metabolic challenges.

What is your 30s about?

Usually your 30s is a time to really focus on building your work, your vision for yourself, sometimes your relationships, and real passion. This can cause a shift in priorities for many people, and I often come across those who do not prioritize proper diet, exercise, sleep, and stress relief.

These sudden shifts toward professional responsibilities and personal relationships can lead to ignoring fitness and nutrition, resulting in a slowdown in metabolism and an increase in weight gain. There is a lot you can do as you build these different facets of your life.

1. Eating is the foundation of a strong fitness routine

Many people struggle to improve their fitness regimen and end up only adding sporadic exercise simply because they don’t have a strong nutritional base to support a vigorous workout. Unless you are getting optimal protein and antioxidants for energy supplies, you simply cannot push the limits of a fitness routine. You require at least one gram per kg of body weight of proteinif not more, if you step up the workout.

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If you’re in pain and can’t recover from weight training for several days, it is a sign that you need a lot more protein. Antioxidants come from rich colors in vegetables and fruits. Eating several cups of colored vegetables with your meals and consuming powerful antioxidants like pomegranate every day can aid recovery and the damage from exercise.

2. Easily add weight training to your routine

Even if you don’t have a trainer during these times, start with a few simple ones Strength training with light weights, body weight or dumbbells. It can be so easy to start with 3-4kg of weight on each arm and follow a qualified professional on their channel. It could also be a free body weight workout where you put stress on large muscles, including your legs and arms. Alternatively, you may start at home with light dumbbells that weigh as little as 10 kg and follow a workout.

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Always pay attention to individual vulnerable areas such as sensitive knees.

Strength training is very important in your 30s as hormones like testosterone start to drop and this can affect muscles. When you have low testosterone levels in your labs, it is a sign that you need weight training.

3. Add slow fat burning aerobic exercise three times a week

This should range from slow aerobic exercises like cycling, swimming, and walking, which are good for cardiovascular exercise. You also need stretching, which you can get while doing yoga. It can be as simple as taking 10,000 steps a day at the beginning and gradually adding a few days of 15,000 to 20,000 steps. While walking or running, reaching and maintaining a maximum heart rate can be beneficial. Whenever you run, you should always end it with initial stretching, walking, running, cooling down, and re-stretching to avoid damaging your knees.

4. Burst training or HIIT

Burst training or HIIT sequences involve workouts at 90 percent of your maximum heart rate for 30 seconds to a minute and then a break. It uses up the stored blood sugar and the body gets better with glucose metabolism.

These require burst interval exercises like jumping, squats, lunges, jumping jacks, and running.

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5. Restorative movement

It can also be a full yoga practice led by a qualified instructor so you don’t get injured. These include yoga, Taichi, Qigong and Pilates. Most of these movements are very necessary as part of a healthy fitness routine to allow your body to regenerate itself.

The benefits include balance, flexibility, lymph movement, fascia release and muscle regeneration. It’s something that every single person in their 30s must include in their fitness routine that also allows them to optimize hormones, reduce stress, and improve overall metabolic health.

They improve mindfulness, especially with the dispersed mind of professional life, and leave you in a parasympathetic state where you can benefit more from other fitness programs.

6. Start somewhere

Do not be overwhelmed to read this. The important thing is to be aware of the metabolic changes in your 30s that can cause hectic work schedules and personal relationships to take time out of your fitness routine. If you start adding one of these to your week and take several weeks before adding another, it won’t seem daunting.

At some point you can build up a great routine in which you Include aerobic, anaerobic, and restorative exercise in your weekby simply taking a different approach each day of the week. Invest some time for yourself on fitness and make it a non-negotiable part of your day. Nothing and nobody should come between you and that.

Your 30s should be the time to shine in every way and get into your space. A great fitness program will keep your metabolic shifts from going down and making you too much weight and not feeling well. Take this time every day and embrace all of the good things it brings to you with your health, appearance, and energy!

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(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)

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