In our teens and 20’s, we tend to burn the candle at both ends. We eat whatever we like, we don’t sleep as much as we should (or do so at strange times), we can overindulge in alcohol, and exercise can often be the last thing on our minds. However, we continue to live this way because we don’t often suffer the repercussions of our actions.
However, once we turn 30, things start to change. It can get more difficult to lose weight, so eating whatever you like and failing to exercise isn’t really an option. We must learn to take better care of our bodies and minds, as even a lack of sleep can take a bigger toll on us than it once did. Below, we’ll take a look at 12 things those in their 30s and beyond should be doing to enhance their health and well*being. Take a look if you want to make a change and feel better:
- Work Out Your Muscles
Working out your muscles is important for anybody in their 30’s and beyond, particularly those nearing 40. This is because as we age, we lose muscle mass, and this can mean we begin to lose any athletic appearance we may have had, and become weaker as a result. Muscles help us to live an easier life, whether we’re going up the stairs or bringing shopping in from the car. Resistance training can help to ensure that you are still able to do these things right into old age. You’ll be glad you started!
- Work On Flexibility
Flexibility is also important – even those that work out tend to neglect their flexibility, often deeming it not as important as resistance training or cardio. Pilates and yoga are two of the best workouts there is for flexibility. You’ll be taking care of your joints and even your spine by stretching regularly, plus, you should feel more relaxed and less achy.
- Walk More
Non exercise activity thermogenesis or ‘NEAT’ is an important part of staying fit and healthy. This is the exercise we do when we’re not in the gym, and we’re just going about our daily lives.
So it doesn’t just include walking, but anything that helps you to stay active and get your heart rate up. You should also find that you lower your cortisol levels if you keep this up.
- Get Plenty Of High Quality Sleep
Getting lots of sleep isn’t the same as getting high quality sleep. Focusing on your sleeping pattern is something you’ll want to do sooner, rather than later if you want to feel great every day. Below you’ll find some advice for high quality sleep:
- Go to bed at the same time every night and get up at the same time every morning, even on weekends
- Sleep in total darkness
- Wind down before bed by reading a book and staying away from screens
- Avoid caffeine too late in the day
- Journal so you don’t have any stressful thoughts running through your head
- Avoid exercise too close to bedtime as this can be too stimulating and instead do it earlier in the day for a deeper sleep
- Meditate to get into the right head space for sleep
- Consider listening to some music or beta waves if you struggle to relax in bed
- Don’t do anything else in bed, such as work or watch TV, as you’ll associate it with being awake
- Stay Hydrated
Staying hydrated is one of the most important elements of staying healthy. Aim for 2 liters each day, or more if you’re exercising. Carry a big bottle of water with you so you remember to drink from it. Once you’re in the habit of this, it’s really not so difficult.
- Visit The Docs As Soon As You Notice Something Is Up
If you notice a change in your body or the way you’re feeling, go to the doctors. You might think you’re wasting their time, but things can change quickly, especially as you’re older. You can learn more about common ailments people experience when they age on sites like http://prostatitistreatment.net/. Don’t be one of those people who believes it’ll never happen to them.
- Learn About Nutrition And Eat A Balanced Diet
If you’re going to eat a balanced diet, you’re probably going to need to ignore all of the diet advice you’ve ever been given, and instead learn about nutrition yourself. This isn’t about eating diet meals or starting a fad diet. You want to get micronutrients (fruit and veg) into your diet, as well as other balanced food items so you can stay healthy and have plenty of energy.
- Limit Your Alcohol and Caffeine Intake
Everything in moderation, but you shouldn’t have too much alcohol and caffeine as you age. Your liver can struggle to clean your body as you get older, so if you’re indulging too much it can be a problem.
Meditation isn’t just a fad – it’s a helpful way for you to clear your mind, lower stress levels, sleep better, and even become more creative. There are so many benefits to doing this, even if it’s just for 10 minutes a day.
- Stay Social
It can be too easy to lose touch with the people we love as we get older, so make sure you stay social. Arrange regular meet ups with friends and family and prioritise them.
- Always Have A Goal
Having a goal can help us to get up in the morning and feel good about life. What would you like to do or improve upon? Maybe you want to do martial arts and get a black belt, or just improve on your painting. Whatever it is, write it down and work towards it!
- Spend More Time Outside
We’re all spending so much time indoors in front of screens, we forget how great nature can be for de-stressing. Walk and run outdoors, do a class outdoors, do whatever it takes to get you breathing in fresh air.