Staying Fit AFTER 30

When you hit your 30s, exercise and healthy living are no longer a choice, but rather a prescription from your doctor. Changes start happening to your body; your hormonal levels change, you begin to lose muscle and strength, gain fat, particularly in your abdominal region, your energy decreases, and you begin to feel tired frequently, especially if you lead a sedentary lifestyle and consume processed foods.

But you can still take back control over your health by exercising, adopting healthy food habits and focusing on a few lifestyle changes. Gradually, you can reverse these issues, even if you start in your mid-30s or 40s.

As a professional fitness and well-being coach, my journey with individuals in their 30s has revealed the secrets to staying fit and vibrant. It’s a transformative period that requires a holistic approach to lifestyle changes. Through my years of expertise, these are the essential insights I have gained and following these guidelines will help you get yourself get back on the right track.

The Ultimate Magic Pill

There is a magic pill for staying youthful, but it may be hard to swallow – exercise. Regular exercise has been shown to combat several ageing factors, including stress, obesity, heart disease, and diabetes, and the longer you stay physically active, the less you’ll notice getting older. But a 30-year-old’s body is not the same as a 20-year-old’s; you can’t push it the same way you once did, nor should you, if you want to keep it in ‘working-out’ order. 

Try putting in at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week, as the American Heart Association recommends. I’d also recommend adding weight training to your fitness routine. There is good data to show that resistance or strength training is important for building strength, and putting on some muscles after reaching your 30s.

Fitness That Fits You

You’re thirty, not fifteen anymore – accept this truth gracefully and work smartly around it. You must craft your fitness routine tailored to your body’s evolving needs. What works for one might not work for another so don’t blindly try to copy someone else’s fitness program from the internet. It might do more harm than good. 

I always tell my 30-something clients, “Forget looking like an Instagram influencer or a celebrity and forget weight for some time now. Think health!” My first piece of advice is to establish  solid lifestyle habits and master the fundamentals of being healthy before obsessing over exercise and nutrition.

If you are confused about your body and don’t know where to start, seek professional guidance. It will save you a lot of time. 

Fueling Right

Nutrition plays the biggest role in staying healthy. But you need to eat what is right for you. Most people have no idea what they should eat for their own good. Whatever your fitness goals, you should focus on a few simple fundamentals. Every time you eat, fill your plate with vegetables and lean protein as much as possible. Focus on whole foods rich in nutrients that support your metabolism and energy levels. Lean proteins, whole grains, fruits, vegetables, and healthy fats form the foundation of a balanced diet. Also, sip water throughout the day to keep your body functioning optimally. Avoid processed foods as much as you can.

Lifestyle Choices Matter

If you are a busy working professional in your thirties with a family to look after, you certainly have less time for yourself. But your responsibilities cannot be an excuse for not being healthier. You must make time for yourself each day to ‘rest hard’. Without proper rest, you are sabotaging your fitness big time. Prioritise sleep; it’s when your body recovers and rejuvenates. Aim for at least 7-7.5 hours each night to optimise physical and mental recovery. Set boundaries and practice work-life balance.

Mindfulness: A Secret Weapon

Practising mindfulness fosters a profound connection between your mind and body. If you don’t believe me, dedicate a few minutes daily to meditation or deep breathing exercises for 30 days, and you will be surprised at what it can do for you. Being mindful helps you feel less stressed, concentrate better, and stay emotionally stable.

Personally, I have been practising Vipassana Meditation for the last few years. It’s also called insight meditation. It’s my secret weapon for being healthy both physically and mentally in my 30s. If you are serious about meditation, you can check it out. 

The Big Picture: Your Well-Being

It’s best not to think of fitness as a 12-week transformation program. It’s a lifelong journey where you have to evolve frequently. In this transformative journey, consistency trumps intensity. Small, sustainable changes accumulate over time, producing profound results. Reflecting on your goals daily and understanding your ‘why’ will keep you on track and motivated.

Remember, fitness isn’t solely about appearance; it’s about feeling strong, confident, and capable. Being fit after 30 is a challenge. Embrace these challenges as opportunities for growth. Surround yourself with a supportive community; having like-minded individuals by your side fosters accountability and encouragement.

About the Author:
certified personal trainer and
ICF Accredited – certified professional life
coach. He helps busy working
professionals with weight loss and
lifestyle management & finding balance
in life.
Find him on Instagram and Facebook at @TanvirHasanCoaching. Subscribe to to watch valuable health and fitness videos.