How to Be Healthier in Your Thirties

As many people move into their thirties, they tend to notice some distinctive differences in their energy levels and body shapes. This is the result of a naturally slowing down of their metabolism as well as many other environmental factors. Hectic schedules, pregnancy and complacency can decrease health. These stresses can reduce your immune system’s ability to fight disease as well as lower your overall mood and energy levels. Read on to learn about the traps that exist and how to combat them effectively.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Initiative
• Local gym or exercise equipment

1. In the thirties, it’s possible that many people are finding themselves pressed for time between family and work, making it more and more difficult to follow healthy life practices. With little time to prepare meals, eating out is more often the option. Exercise is even harder to achieve and easier to excuse as a trial on already short time. To be plain, it is imperative that people exercise at least 3 hours a week, and eat low-fat, lean meats and higher levels of fruits and vegetable to achieve optimum levels of health.
2. To find your way to a regular exercise regime, it’s necessary to realize that it is not an option up for choice. But that’s not to say that you have to stop sleeping to be healthier, in fact, a good 7 1/2 or 8 hours of sleep every night is necessary for good health. Turn off that program earlier and get to bed at the same time most nights to take advantage of the benefits that sleep can provide.
3. Schedule some time each day, even if it’s 15 or 20 minutes, to walk or jog. The cardiovascular exercise will increase your lung capacity and strengthen your heart. You can do this exercise in 10-minute intervals if need be, but try and do it every day. You may even learn to use it as a relaxation tool as your body reaps the benefits of the endorphins released in your brain as a result of exercise.
4. In order to increase your resting metabolism, which can burn as many as 50 calories a day per pound of muscle in your body, 3 days a week of weight training needs to be added to your exercise routine. This isn’t to say that you need to begin bodybuilding, but increasing your muscle mass protects your joints and helps fight the gravity that has begun to work on your body. Thirty-minute routines are fine, being careful to watch form and not worry so much about the weight of the dumbbell. If you do your weight lifting on both Saturday and Sunday, then you’ll only need one more day a week to increase your muscle mass.
5. Diet is the last component of improving your health. A good rule of thumb is to fill half your plate with vegetables, a quarter with lean meat and the rest with starch. Don’t cut out carbs completely, because they allow for absorption of some key vitamins and fats. Dairy is essential for women in their forties to help maintain bone density. A woman in her early to mid-thirties can still increase bone density, you can still fight off osteoporosis by taking in three portions of cheese, milk or yogurt every day. Lactose intolerant? Try soy-based products or a calcium supplement. If you don’t already, take a multivitamin to make sure you’re getting all the nutrients your body needs.

Tips & Warnings

• Always check with your doctor before beginning any exercise routine.