Fit at 30
Your 30s can be a fun decade! How? You’re still young but not inexperienced like you were in your 20s. Financially, you are most likely in a much better place than in your 20s. Also, self-knowledge and experience make you feel a bit more self-assured!
Changes in your body
There may not be much of a change except the fact that you’ll notice it seems to be a lot harder to lose those extra pounds you gained from your recent vacation. But, take heart, this is not set in stone!
Yes, your metabolism does drop as you hit your 30s, but it differs from person to person. It’s not like on your 30th birthday, internally something clicks and your metabolism automatically starts slowing down. It happens gradually. As a matter of fact, it begins to drop in your mid-20s, but most don’t take notice until 30 hits. While you can’t avoid what happens as you age, there are certainly ways to enhance your health. Being physically active is crucial to help boost your metabolism and prevent weight gain. Also, it’s time to stop indulging in too many frozen margaritas!
Which nutrients do you need the most?
The 30s are shrouded by responsibilities, and you’ll need sustainable energy to get you through to the end of the day. The golden rule that healthy in (food) = healthy out (you), is more apt in this decade. Continue to eat foods rich in B vitamins and omega-3 fats as you did in your 20s.
For those who are ready to start a family, your 30s are the best time. Irrespective of whether you choose to have a baby in the next year or are planning to freeze your eggs in a fertility center, eating right is a huge key to fertility. Ensure your diet is abundant in these vitamins: B6, folate, and vitamin B12.
In addition to those three vitamins, be sure to include the following as well:
Magnesium: Magnesium is an essential mineral that participates in every biochemical reaction in your body. Eating lots of processed foods, along with high-stress levels, can deplete magnesium levels. Low magnesium levels lead to migraines, depression, anxiety, restless leg syndrome, fatigue, unstable blood sugar, and pre-diabetes or diabetes. Legumes, nuts, seeds, whole grains, and dark greens are rich in magnesium. Nuts like cashews provide 82 mg of magnesium in an ounce. A medium avocado contains 58 mg of magnesium. A cup of cooked black beans gives a whopping 120 mg of magnesium (30% of your daily requirement).
Vitamin D: If you mostly work indoors, you likely don’t get enough sunlight and may be low in vitamin D. Try to get at least 10 minutes of sun exposure without using sunscreen to help your body make its vitamin D. Vitamin D is vital for bone health and boosts your immune system. It also prevents depression and reduces the risk of degenerative diseases. Smartphone apps like D Minder help you track and manage sun exposure and vitamin D levels. When choosing vitamin D supplements, look for D3, which is the active form of the vitamin. Check with your doctor for the right dosage.
Take probiotics: Probiotic foods like yogurt, sauerkraut, kimchi, and other fermented foods help the healthy bacteria in your gut to thrive. A healthy gut means glowing skin, a robust immune system, and an efficient digestive system.
What about your thoughts and mindset in your 30s?
If your 20s were spent as a night owl eating whatever you wanted, or if you’ve acquired habits such as smoking or drinking, your 30s could be a transformational decade. Around your mid-30s, you’ll come to terms with the fact that you’re unable to recover as quickly as you used to. A landmark study found that adults who quit smoking at 25 to 34, and 35 to 44 gained about and 10 and 9 years of life, respectively, as compared with those who continued to smoke.
The best part about your 30s is that you’re more optimistic and confident. Your 30s can be a fun decade! How? You’re still young but not inexperienced like you were in your 20s. There are a few things you can do to ride this wave of optimism and use it to your benefit!
How can you nurture your brain and your mind?
Break a sweat: Regular aerobic exercise helps to boost the size of the hippocampus—the area in the brain that’s responsible for memory and learning.
Begin yoga lessons: Yoga promotes flexibility, endurance, and strength, along with compassion and greater self-control. It cultivates a sense of well-being and calmness among practitioners.
Meditation: A randomized, controlled trial regarding mindfulness meditation found that it helped reduce distracting and ruminative thoughts/behaviors. Subjects were found to show improved mood and positivity while practicing mindfulness meditation techniques.
The bottom line is that beginning to practice mindfulness in everything you do can benefit you for years to come. When you are mindful, you’ll think twice about reaching for another drink, you’ll avoid overeating, and you’ll be more aware of your actions. It pays off in terms of enhancing your health, and you’ll handle stress better as well.
How to exercise during your 30s
By Samuel Biesack
Despite feeling like you’re getting a bit older, entering into your 30s doesn’t mean you can’t get healthy. Realistically, if you’ve been exercising throughout your life, turning 30 is simply an opportunity to continue doing so.
However, increased age brings with it a few more challenges. As you age, you’ll begin to notice that recovering from workouts is a bit more difficult, while keeping excess weight at bay is not as easy as it once was.
Fortunately, through smart exercise practices that cater to the physical and mental changes that occur with age, you can successfully manage your health while also improving it.
If you’ve reached your 30s and are just beginning an active lifestyle, you’ve still made the right choice. Since hormone levels are often only beginning to decline during this time, you’ll still be able to recover efficiently and build a strong foundation for the rest of your life.
Just understand that starting in your 30s means paying closer attention to recovery to ensure that you’re exercising and living at your full capacity.
Balance resistance and cardio exercises
When you reach the age of 30 and beyond, you should recognize that changes are occurring that make recovery a bit more complicated and the ability to maintain body weight a challenge.
Coupled with greater responsibilities and reduced time available for exercise, you’ll need to prioritize certain types of exercise based on your goals and needs to a greater extent than you did in your 20s.
In the previous section, we discussed that the second and third decades of life are times when strength development is easiest due to hormone levels being optimal. In light of these findings, prioritizing strength development is still a great idea during your 30s, regardless of gender.
Interestingly, using heavier weights with lower repetitions can be particularly useful for females. By using heavier weights, you can improve muscle definition and strength but also provide your bones with the stress necessary for them to become stronger and more resilient.
As a woman, you’re four times more likely to develop osteoporosis during your life than male counterparts. Fortunately, using heavy resistance that develops bone strength early in life is one of the best ways to fight it. While this is also beneficial for males, it’s particularly useful for females because of the higher risk of developing bone-related diseases.
Additionally, since your metabolism will possibly begin to decline later on during this decade, it’s a great idea to do metabolically demanding, high-intensity workouts like H.E.A.T. by LVAC or HITT.
Classes like these incorporate resistance and cardio in harmony in order to challenge all facets of physical fitness, which is both advantageous for health and also time-efficient.
In light of physical changes that are only beginning to manifest during your 30s, using a two-day on, one-day-off routine is still recommended. However, do make a habit of being aware when additional recovery is required. You might find you need an extra day of rest or active recovery, and there’s nothing wrong with that. Taking extra rest can help ensure you’re getting the most out of your efforts in the gym while also feeling great in the real world.
Here’s how an example week of exercise might look during your 30s: