There is a common misconception that by the time you reach your 30s, everything is downhill from there, including your fitness. While there is a tiny merit of truth to this, the media conveniently forgets to offset the scaremongering by giving you the ammunition to help these issues.
This piece will cover just a few reasons why you can and should get fit in your 30s.
Avoid Metabolism Dips
It is worth prefacing this with that while, yes, your metabolism does dip; no, you will not put on three stone overnight. In fact, the metabolism decrease has been suggested to be not that significant in the grand scheme of things (1 to 2% per decade). There is even a study to suggest it does not start to decrease until we hit 60! That being said, everybody is different, and some will find that even if they do not change a single aspect of their eating habits or exercise routines, that they are left with a little extra weight. Keeping fit, especially building muscle, will make sure to keep metabolism on an even keel, as it is muscle that keeps our metabolism revved up and ticking over.
Stave Off Health Complications
As we get older, we can be more prone to health complications such as diabetes, heart conditions, and bone issues. And while we cannot always stop these issues from happening, the good news is that we do have some power to help prevent them – by exercising.
Exercising helps keep the heart in good condition, strengthening it. It also encourages good circulation, which is important for all organs. Exercise can also help insulin lower your blood sugar more effectively, which is why it can be a vital tool for staving off diabetes.
Drink More Water
We all know how important water is to our bodies, especially as we are 80% water! Yet, many of us are dehydrated, and our ability to retain water decreases as we age.
Of course, you are not ancient in your 30s, so there is no serious concern about keeping your body well-watered but making sure that you drink eight glasses of water a day and replace any fluids lost through sweating can really make a difference to how you feel.
Focus on Building Muscle
Building muscle should definitely be on your health priority list if you want to improve and retain your fitness. There is no need to worry if this has not been a focus for you before, as you can build muscle at any age – it just takes a little more patience and understanding once you hit your 30s and onwards.
Using bodyweight exercises is an excellent way to begin strength training, as you do not need any extra equipment to get started. Squats, lunges, press-ups, and planks are all standard strength training moves that can be done wherever you are and can really improve your body composition when done consistently. If you are really serious about getting right into it and want a more personalised plan, then why not consider investing in a personal trainer? Read more to find out how one can help you!
Be Mindful of Stretching
The body can be much worse at avoiding injury as we get older, as we are less limber. It is not just from exercise either, but also just from our day-to-day moving around. Our knees start to creak a little more than we are used to, and our back starts to ache a little sooner than before, but stretching can actually really help these issues. One of the main rules of stretching is to make sure you warm up before you begin; otherwise, you might find that you can make any pain you have worse or cause additional injuries.
Warming up can be as simple as a brisk walk, or there are plenty of videos on YouTube that can run you through a fun warm-up before you stretch for the day. Stretching at both the beginning of the day and the end of the day can help keep you feeling strong and supple and can also aid sleep!
Keep Your Body Guessing
When you stick to a routine for long enough, your body starts to get used to it, which means it is no longer being challenged.
If you feel like things are becoming a little too easy, then be sure to switch things up! Work new muscles, try a new routine, add some weights. Whatever it is, just keep your body guessing!