If you haven’t already made physical activity a habit, so your 30s is an excellent time to start. So exercise and a good diet are essential for a healthy lifestyle. Being fit can help increase energy, maintain physical function, and prevent or minimize complications from chronic diseases.
Table of Contents
Why Be Fit?
- Health benefits associate for physical activity. To name a few:
- Reduced risk of type 2 diabetes
- Decreased risk of high blood pressure (or high blood pressure)
- Improved cholesterol levels
- Improved mental health
- better sleep quality
- reduced anxiety
- Improved bone health
- Reduced risk of all-cause mortality and
- Motivation is the key
Reasons To Get Fit
You may need encouragement to take action. What will motivate you to move? So think of a few reasons why exercise in 30s will help you create better health, such as:
- Be a positive role model for children
- Reduce the risk of developing high blood pressure and type 2 diabetes
- maintain a healthy weight and
- How much do you need?
Exersices
In 2018, the US Department of Health and Human Services released the second edition of the Physical Activity Guidelines for Americans. And the main guidelines encourage everyone to “move more and sit less”. Because any physical activity is better than none, but the following goals are suggesteable for adults:
- Get at least 2.5 hours of moderate physical activity or 1.5 hours of vigorous aerobic physical exercise in 30s per week.
- Include strength training that engages all major muscle groups two and more days per week.
- Increase moderate-intensity aerobic physical activity to 5 hours per week for more health benefits.
- Healthy pregnant women must get at least 2.5 hours of moderate-intensity aerobic physical activity throughout the week. But women who are used to high-intensity aerobic physical activity can often continue exercising during pregnancy after discussing it with their doctor.
Does Walking Count?
A low-intensity activity is consider slow walking. Because brisk walking is an example of moderate-intensity activity and includes walking and talking, but not singing. And you can individually say a few words during intense physical activity without infectious your breath. But regardless of the intensity, and the area is extra active throughout the day!
No more excuses
Have you hear fitness is essential. But you may also have been busy starting a career or starting a family. If physical activity wasn’t a priority, so start setting sensible goals now. And start with activities you enjoy and gradually build your stamina. And, to keep track, record every physical activity in a journal.
Life is full of excuses, but physical activity should be an integral part of your life. And being fit helps keep you young inside and out and help you get through the decades to come strong and healthy.
What are the benefits of physical activity?
Regardless of age, gender, physical ability and regular physical activity has immediate and long-term health benefits and improves the overall quality of life.
These are some of the benefits of regular physical activity but underscore the importance of physical fitness.
Reduces Disease Risk:
Physical fitness progresses the health of the body by reducing the risk or severity of diseases such because hypertension (high blood pressure), diabetes, high cholesterol, cardiovascular disease, obesity, and cancer.
Improves Mental Health:
Regular exercise in 30s promotes virtuous mental health by reducing depression, anxiety, and other mood swings. And, it improves concentration, thinking, decision-making and self-esteem. Because it also helps you sleep well, which plays an essential role in reducing stress and enhancing your quality of life.