Entering your 30s? Here are some exercises to keep you feeling your best

Hitting your 30s is often seen as a turning point, and that includes your physical health. While you might not notice significant changes overnight, your body’s metabolism, hormone levels, and overall fitness can start to shift subtly. But fear not! Exercise can be your secret weapon for staying strong, healthy, and feeling your best in your 30s and beyond.

Why exercise matters in your 30s

Rahul Tarfe, a personal trainer and national-level bodybuilder, explained that for men, entering their 30s often means declining testosterone levels. “This can lead to muscle loss and decreased bone density. Exercise acts as a superhero here, boosting testosterone, improving bone density, and even acting as an anti-ageing tool,” he told indianexpress.com in an interaction.

For women, menopause brings about a reduction in estrogen levels, impacting bone density and increasing the risk of certain cancers. Exercise is your knight in shining armour, helping to boost metabolism, improve bone density, and keep you feeling youthful and energised, noted Tarfe.

Sticking to a regular exercise routine, even if it’s just 30 minutes a few times a week, will have a significant impact on your health and well-being.

3 essential exercises to try

Whether you’re a man or woman, incorporating a well-rounded exercise routine is key. Here’s what Rahul recommended:

1. Cardio: Aim for at least 150 minutes of moderate or 300 minutes of vigorous cardio activity per week. This could involve brisk walking, running, swimming, dancing, or any activity that gets your heart rate up and keeps you moving for 30 minutes at least 2-3 times a week.

2. Strength Training: Dedicate 3-4 days a week to strength training for 45-60 minutes each session. This helps build and maintain muscle mass, improves bone density, and supports overall strength and function. Exercises like squats, lunges, push-ups, rows, and weightlifting exercises are great options.

3. Flexibility: Don’t forget to cool down! Stretching for 10 minutes after each workout improves flexibility, reduces muscle soreness, and helps prevent injuries.

Consistency is key! Sticking to a regular exercise routine, even if it’s just 30 minutes a few times a week, will have a significant impact on your health and well-being. Consult a doctor or certified trainer for personalised guidance and ensure you’re using proper form to avoid injury.

Bonus Tip: Listen to your body. Some days, you might need a rest or a less intense workout. Be flexible and adjust your routine accordingly.

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