As we get older, things that once felt effortless start to become more challenging. Recovering from a bad night’s sleep, bouncing back from minor injuries (like that infamous lower back pain), or staying on top of our diet without much thought all of these become harder over time. No matter how much we reminisce about our younger, more energetic selves, ageing is inevitable.
But getting older doesn’t mean we have to feel old.
A number of factors contribute to these changes. Increased responsibilities at home and work meantime becomes more precious, leaving us with fewer opportunities to hit the gym or go for a run.
Physiologically, ageing leads to the stiffening of arteries, making the heart work harder to pump blood. According to the Mayo Clinic, after turning 30, we also experience changes in bone density, digestion, joint health, muscle mass, and even cognitive function. While these shifts are natural, they don’t have to dictate how we feel or perform. In fact, research from the National Library of Medicine highlights that regular physical activity improves mental health, emotional well-being, cognitive function, and overall quality of life.
How to Stay Fit in Your 30’s: Our 4 Top Tips
Staying fit in your 30s requires a balanced approach. Here are our 4 top tips directly from our fitness experts:
1. Focus on Strength Training
We all know exercise is essential at any age, but once we pass 30, it should be a non-negotiable. Research suggests that after 30, we begin to lose muscle mass, bone density, and structural integrity. The good news? There’s one proven way to counteract this decline: strength training.
Strength training is often associated with heavy weights and complex movements, but in reality, building strength doesn’t require a barbell. Bodyweight exercises like push-ups, squats, planks, and lunges are all effective ways to develop muscle and maintain strength. The benefits of strength training extend far beyond muscle growth.
Strength training helps maintain strong bones, boosts metabolism, and reduces abdominal fat – a key factor linked to chronic diseases like type 2 diabetes, non-alcoholic fatty liver disease, heart disease, and certain cancers.
Discover the 5 best strength training exercises, here.
The Benefits of Strength Training On Your Mental Health
Beyond physical health, strength training is also a powerful tool for mental well-being. It stimulates endorphin production, enhancing mood, productivity, and overall mental health. As life becomes more demanding with work and family responsibilities, exercise serves as an effective way to destress and maintain cognitive sharpness. Experts attribute these benefits to neuroprotective effects such as reduced inflammation, improved blood flow, and increased brain-derived neurotrophic factor (BDNF), a key protein linked to learning and memory.
The principle is simple: regular physical activity – especially strength training – helps us live longer, healthier, and happier lives. We understand that life gets busier after 30, but that’s exactly why making time for exercise is crucial. Time is our most valuable resource. Investing in your health now ensures you have more of it later.
2. Cardiovascular Exercise
Cardio is also crucial for staying fit in your 30’s, most predominantly for heart health, improving endurance, and managing weight.
The American Heart Association recommends at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity exercise per week. This can be broken down into 30-minute sessions five days a week or shorter, more intense sessions if you have a busy schedule.
The Two Types of Cardio
There are various ways to include cardio in your routine, and the best choice depends on your preferences and fitness level. The two main types include steady-state cardio and high-intensity interval training (HIIT).
Steady-state cardio, such as brisk walking, jogging, cycling, or swimming, is excellent for building endurance and can be maintained for longer periods. On the other hand, HIIT short bursts of intense exercise followed by rest, can be more time-efficient and effective for fat loss and cardiovascular health. Activities like sprinting, jump rope, and circuit training are great ways to incorporate HIIT.
3. Eat a Balanced Diet
As you enter your 30s, your body undergoes subtle metabolic and hormonal changes that make maintaining a balanced diet even more essential. Your nutritional choices directly impact your energy levels, muscle maintenance, weight management, and overall health.
A well-rounded diet should include a variety of whole foods that provide the necessary macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals) to fuel your body efficiently.
4. Get Enough Sleep
This is one that not many people prioritise as sleep is often overlooked when it comes to maintaining fitness and overall health. That said, it plays a crucial role in muscle recovery, metabolism, cognitive function, and hormone regulation.
As you enter your 30s, your body’s ability to recover efficiently from exercise, stress, and daily activities becomes increasingly dependent on quality sleep. While work, family responsibilities, and social obligations can make sleep seem like a luxury, prioritizing 7–9 hours of rest each night is essential for maintaining both physical and mental well-being.
How SW7 Can Help
We get it – knowing where to start can be overwhelming. You understand the importance of strength training, but figuring out the right approach can be a challenge.
That’s where SW7 Academy comes in. Our online fitness memberships & programs are specifically designed for people who want to take control of their health but may be unsure of where to begin.
Check out our online training programs, or email us at [email protected] ro learn more about how we can help you start building a stronger, healthier future today.