There's a misconception that fitness declines when people reach the
age of 30. So it's such a dreaded number for many people who wish to
keep fit. But is it really too late to turn things around when you've
reached the big 3 and O? Scientific studies show that it's not really
the case. Muscle and bone mass is not lost during your 30s. However,
when you've been busy at work, with stuff at home and you haven't been
living a healthy lifestyle, that's when it all goes downhill. But it's
not too late, follow these 5 tips to still keep you fit in your 30s.
Get more sleep
A lack of shuteye isn't just linked to moodiness and lack of alertness,
but it also slows down your metabolism. Thus, that big meal you ate
during lunch won't burn as fast as it used to. Worse, it's going to your
fat stockpile. Make sure you get enough sleep. Seven or more hours of
sleep is advisable for most people. Squeeze in a mid-day nap while
you're at it. However, don't oversleep. Typically, people who sleep for
10 or more hours feel sluggish.
Always add aero
Aerobic exercise, more popularly known as cardio, should always be a
part of your fitness routine. It can be running, cycling or even in the form
of swimming. If you're really busy, walking for 30 minutes five times a
week can be beneficial. The important thing is, you don't skip cardio.
What makes it so important? Cardio, which is actually short for
cardiovascular, exercises your heart and promotes blood circulation.
Strengthening your ticker to reduce the risk of heart ailments. Cardio
also helps your muscles become stronger and flexible, as well as keep
off the unwanted pounds. Be sure to wear shoes with good support and cushioning, but still allows your feet to comfortably do a range of motions. Lotto shoes are a good brand for cardio footwear.
Mind your fuel
What you put in your body is essential when you're in your 30s. You can easy sabotage your metabolism by flooding it with sweets, sodium and fats. You don't need to really go on a strict diet. Just eat smart without sacrificing flavor. Reduce salt but add more spices to curb the bland taste. Have a sweet tooth? Go for the natural sweetness of berries and fruits. What a great snack? Choose nuts like cashews and almonds, and even Greek yoghurt. Meat lovers need not suffer, just substitute lean meats. Eat more vegetables as well. If you're not a veggie eater by heart, include it in your meat dishes. Also, drink more water. Water helps you trim down and cleans your body from impurities. Forget about sodas, even the diet ones, and sugary fruit juices.
Do weight training
Thirty-somethings will be surprised to know how positive their body will respond even if they spend three days a week in the gym. A weight training regimen will help keep your bones and muscles strong, and keep the extra weight off. If you don't have the time or the budget to go to the gym, do body weight exercises. Also known as ‘free weights', you can do exercises like pushups, squats, lunges, triceps dips o keep you fit. Build a routine you can do in succession to heighten your experience.
Make small life changes
Okay, if you're in your 30s, most probably you have a solid life routine already. But you don't have to drastically change that to be fit. You can do small things which will help you maintain your commitment to your fitness goals. Simple things like taking the stairs, skipping that candy bar at the vendo can matter in the long run. Also, fitness is not just about being physically fit. There's an emotional aspect to it. So keep a positive outlook in life and don't let stress win out.