One of the most important things you can do for your health in your 20s is exercising regularly. Many people neglect their physical aptitude when they are 20 years old or younger, and when they reach 30, it is enough. That is why it is essential to start exercising as soon as possible and maintain a healthy life style—because it gets much harder as you get older. After you hit 30, you start to lose 3% to 5% of muscle mass every 10 years. This leads to a slower metabolism and fat gain, so you need to do everything you can to build and maintain it.
It can be easy to make excuses when your schedule fills up fast, but you need to carve out time to run or hit the gym for a sweat session. You’ll feel much better mentally and physically, and reap long-lasting health benefits. So if you’re in your 30s and not sure where you are with your health and fitness, here are four important red flags that show you’re you need more exercise. You can change things up and establish a better exercise routine as soon as possible. (Your body will thank you!) And then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
One of the first physical fitness tests we experience in physical education class is the one-mile run. Love it or hate it, it’s a great measure of how fit you are aerobically. Even if you’re not a runner, you should have a decent aerobic base to be able to run a mile without stopping. In addition to resistance, you should be able to have good cardiovascular exercise for your heart health.
If you haven’t run in a while, don’t worry, because you can still do it. Start with a shorter distance where you can maintain good form and a steady pace, then slowly increase your volume.
Related: If you can’t do these exercises, you need to exercise more.
The push-up is a basic upper body exercise that most people should be able to perform. This move requires upper body strength and muscle mass, as well as core strength. If you can’t perform a single pushup, that’s a telltale sign that you need to incorporate strength training and bodyweight movements into your routine. Start with planks, incline push-ups and also dumbbell bench presses to develop your pushing muscles.
Related: The #1 Best Muscle Building Supplement, Science Says
If you’re in your 30s and struggling with your energy levels throughout the day, it’s a sign that you need to start exercising as well as eating a healthier diet. Due to our modern lifestyle, many of us are sitting at a desk all day, staring at a computer screen and barely taking steps.
Although you may not have a lot of energy, you will feel much better and fresher once you exercise. If a full workout sounds pretty daunting, then you can start with something as short as a 10-15 minute session just to get your heart pumping and your muscles awake.
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What Statistics show, we have an obesity crisis here in the United States. Many Americans carry excess body fat, which can have a negative impact on their overall health and quality of life. According to Harvard Health Journal, excess body fat is linked to elevated levels of “bad” cholesterol. It can also lead to extremely concerning health problems, including high blood pressure, stroke, heart attack, diabetes, and cancer.
men should have 15% body fat or less be fit, and women (ages 30-39) should fall into the healthy range of 20% to 24%. You can check your body fat percentage through a DEXA (Dual Energy X-ray Absorptiometry) scan to see where you fall in that range, and for some expert-approved nutrition, fitness, and health tips, check out 44 ways to lose noticeable inches of belly fat.
