Wellness After 30

Wellness in Your 30's 
 UmmHaya Salahuddin   

They say the human body is at its peak at age 25. As you grow older and get to the onset of your 30s, that is when metabolism slows down, our muscles lose mass, bones lose density, strength and metabolism declines, and body fat accumulates faster than ever. Physiologists say that a woman gains an average of 22lbs between the ages of 20 and 65. Yet, you don't have to be a statistic. Don't just sit back and embrace the physical decline that is bound to happen sooner or later. The answer is to stay active in your thirties, this is proven to slow down the natural processes of our body and leave you feeling good about yourself.

From 20's to 30's 

From her late twenties up to her thirties, a woman spends more of her time with the responsibilities and priorities that come with family and career. Often, it gets difficult to squeeze in enough time to work out and stay fit until the day comes when you notice those unwanted flabs. More than your physical appearance, you might start feeling exhausted or lethargic most of the time or worse, you develop health problems. While there is no fountain of youth, every woman can minimize health risks as her body matures by taking time for age-appropriate exercises – on top of adapting a healthier diet.

Basic Exercise Program for your Thirties.

A woman in her thirties still needs a good balance of aerobic, cardiovascular, and weight training exercises. 60 minutes of medium intensity exercise three times a week would be sufficient in meeting your fitness needs. Yet, you don't need to do it "all in 60 minutes" you could break this down into 6 x 30 minutes sessions.

 

So how can you become more active in your thirties?

It can be tough to make time in your schedule for exercise when you’re in your thirties, especially if you have a career, an active social life and a family to look after. The chances are exercise doesn’t make it high up on your list of priorities when you have so many other things to worry about.  I understand, you are tired, the children have run you ragged and the work just never seems to end. However, it is definitely worth making time for exercise while you’re still young and healthy, so that you can potentially avoid developing health problems as you get older.

If you don’t get enough exercise you could find yourself at greater risk of developing heart disease and diabetes, which you obviously don’t want to get if you can help it.

You therefore have to find a way to incorporate more exercise into your schedule. You may however feel as though you don’t have enough time for exercise, but you only have to set aside an hour a day for some kind of physical activity to feel the benefits. I will repeat you don’t even have to do this hour of exercise all in one go and so you could easily squeeze in a few lunges or sit-ups while you’re waiting for dinner to cook and take the stairs instead of an elevator. As long as you get your body moving and your heart pumping you should notice a difference, but you have to ensure that you get more active regularly.

Thus, there is no point in creating a home gym with the intention of using it every day only to find that your schedule doesn't make it easy for you to do this. You might start off with enthusiasm, but soon find that your job or family takes precedence over a workout in that gym. You therefore need to find an activity you enjoy doing which you can actually squeeze into your schedule, or which you want to do so much that you’re prepared to make room in your schedule for it.

You might decide to get up early to go for a brisk walk with your husband, this can double as a chance to reconnect and exercise.   You could also buy a fitness DVD.  In the end, it is up to you what kind of exercise you do, but you have to be prepared to do it regularly if you are going to be able to appreciate the benefits.

Wellness in your thirties is about more than exercise it’s about the whole person.

We have to ask ourselves the hard questions and be honest with our answers in order to be truly well in your thirties.

·         Do you manage to complete all or most of your tasks by the end of each day?

·         Do you have all the tools you need to run your life, such as an effective schedule?

·         Do you delegate effectively?

·         Do you give time to people who don't deserve your time?

·         Do you manage your home efficiently?

·         Do you put off handling things that could and should be dealt with now?

·         Do you say yes to additional work, knowing that you do not have sufficient time to complete the task?

·         Do you have a cut-off point each day when your time becomes yours?

·         Do you need help looking after the children so that you can spend more quality time with them?

These questions seem simple and yet they are an accurate reflection of what can potentially go wrong in the average day. Effective time management frees up mental and emotional space, allowing you to act more effectively and efficiently.

Set about getting the basics right: time for work; time for family/social activities; time for you.