Maintaining good health is something that you can promise to yourself and that is lifelong which assures you to stay fit in return. This is a point we all must agree that if you stay fit in your 30s/40s/50s then it keeps you away from physical and mental illness. This is especially relevant considering your biological clock that has already crossed the 30s. It is evident that middle-aged individuals’ life has transformed significantly nowadays. Sedentary lifestyles, overly stressed life pose an intense challenge to our personal health and individual fitness. Hence, you can’t ignore that to stay fit in your 30s/40s/50s is a challenge.
It is obvious that as we grow older especially as part of aging, health-related issues also become a necessary part of our life. That was there in our previous generations also. But nowadays with an unhealthy lifestyle, the capacity of staying healthy for individuals has started shrinking and that is increasing with each passing decade. So, a lot of people are becoming susceptible to different types of illnesses which are not even age-related!
We can’t ignore aging, neither it is bad as a natural process. However, what is bad is the health-related issues that come along with it and make our lives inconvenient and expensive at the same time. Moreover, with the improvement of medical science and other technologies that interfere with our daily lives, the average lifespan of the population has risen. Thus, it is extremely necessary to stay fit in your 30s/40s/50s so that it does not pose an alarming threat to our well-being.
Related post – How to avoid heat-related illness?
Fitness Tips for the 30s
As you enter your 30s, your metabolic rate starts falling and your body starts changing. Losing weight turns a bit tougher than your heydays. If you are not among those lucky slim ones who remain the same throughout their life, then you may be facing fat accumulation quickly due to your slowing metabolism rate. At the same time, probably for most of us, the 30s is the peak time when you are more engaged in your responsibilities both professional and personal, which do not even allow you to find the time so that you can focus on an appropriate diet and exercise.
Due to these difficulties, it often becomes impossible to regime a fitness routine and gradually that becomes an inevitable part of the aging process. But wait, do you really want it this way? The 30s are the time when life is at its full! So, plan ahead, get motivated to stay fit, and set a daily routine for the workout. Follow simple tips like:
- Do walking, running or jogging for at least five days a week
- Perform full-body workouts like push-ups, squats, sit-ups,lunges, jumping jacks, and abdominal crunches.
- Include workout training if you hardly find any motivation to do it.
- Incorporate swimming, and other similar activities in the schedule
- Practice free-weight as well as machine workouts if possible, to maintain muscle strength.
Nutrition
In the 30s you should focus on speeding up metabolism and also increasing muscle mass. So, your diet should be pack with proteins and fiber. That does not mean skipping vegetables. They are equally important as they are full of vitamins and low-calorie.
Fitness Tips for the 40s
Once you hit your 40s, your metabolism begins to drop off significantly. Besides, your muscle loss also speeds up. Healthwise this is the most crucial decade of your life. This is like a predictive phase that starts tracing the physical complaints that you may face in old age. This is the decade of your life when you are almost stable in sorts of life. Your work life is stable and your family life is also more settled with kids now in school. So, you are losing fewer calories. Hence, there is a high chance that you can develop lifestyle diseases like blood pressure or diabetes in this decade than your 30s. And remember once they are onboarded they will go lifelong with you.
So, heads up! Maintaining a proper diet and fitness at this stage is very important. Moreover, in this decade of your life, you cannot reap the same benefit from exercising as you get earlier. At the same time, you can feel the worst impact on your joints. So, exercise tips for this age group are –
- Strength training to build up muscle and increase bone density
- Focusing on less impact cardio like swimming and biking instead of running.
- Lift free weights
- Exercise regularly but do the strength training on alternate days. Rest is important because your body can’t repair itself quickly like before.
Fitness Tips for Your 50s
The 50s may be the ‘golden age’ of your life. In this decade you will finally reap the results of all the efforts you put to date by accomplishing your personal and professional level. You have walked much further on this journey. However, from a health perspective, this is the toughest time as your metabolism is the slowest it has ever been. Your heart and lungs can’t take much strain like before. At the same time, your bone density and muscle mass might naturally diminish gradually. However, you have to stay fit, remain productive, and happy. This is life! So, beef up your fitness credentials. Now, it is high time to ensure your fitness regime stresses more on quality than quantity.
Tips for this age:
- Keep active
- Don’t push yourself to do exercise which is beyond your capacity. You may face joint pain and don’t ignore them.
- Switch to low impact cardio.
- Practice moderate strength training
- Don’t overwork
- Pay attention to core muscles.
- Work on improving balance.
- Avoid free weight.
- Ensure warming up and cooling down before and after exercise
- Get enough sleep
Nutrition
The 50s are the time when you are more prone to heart disease. So, you should strictly cut out cholesterol and fatty foods. Instead of red meat, try out fish and lean meat. Don’t eat calorie-heavy meals after the evening. Depend more on fruits, vegetables, and fiber. If needed take supplements after consulting with your doctor.
Final Verdict
So, we can say by following proper health routines and diet you can easily stay fit in your 30s/40s/50s and keep your body healthy and sturdy across the stretches of 30s, 40s, and 50s. Additionally, nowadays digital healthcare has improved a lot, hence, you can easily ensure that your fitness levels are not compromised.
Nowadays, the traditional methods to stay fit in your 30s/40s/50s are gradually being substituted by advanced technical solutions. Now you can get access to fitness trackers with a plethora of variable high-end tools. These tools are like engaging AI, cloud computing, big data, and machine learning to develop fitness trackers, blood pressure measuring tools, glucometers, and other related accessories.
These breakthrough technologies can highlight holistic insights into different health issues. Along with it, it gives a personalized planner about health rejuvenation and disease prevention. They provide your health predictions, customized guidance, instant alerts, compliance coaching, and lifestyle training to stay strong and fit throughout your life.