What if I told you that two-thirds of adult Australians are overweight or obese? If you’re a man whose waist circumference is more than 98.0cm, or more than 87.9cm for a woman, you might be one of them. In your thirties, the issue might become less solvable if you ignore it. The metabolism becomes slowlier as years pass by. Let’s see how you can stay fit and healthy in your thirties and fit into the good part of the statistics.
- Determine your ideal BMI and try to maintain it
The Body Mass Index (BMI) is a measure of body fat based on height and weight that applies to most adult men and women. It is a number calculated from the individual’s weight in kilograms divided by the square of their height in meters. The BMI can be used to indicate whether someone is overweight or obese. The World Health Organization defines “overweight” as a BMI greater than or equal to 25, and “obese” as a BMI greater than or equal to 30.
It is important for people who are overweight or obese to try to maintain their weight because they are at an increased risk for developing many diseases, such as heart disease, diabetes, high blood pressure, and some cancers.
- Have a healthy diet plan and stick to it
A good diet plan includes a variety of foods and encourages you to eat healthily. Eating healthy will help you maintain your weight and improve your health in the long run. Here are some healthy diet plans for people in their thirties.
- Paleo Diet: A diet that focuses on unprocessed, natural foods like meat from animals you hunted yourself or plants that you have processed yourself. If you want to avoid gluten, dairy, and refined sugars, this is the right diet for you.
- Mediterranean Diet: A diet that focuses on healthy eating habits from countries where the food is mostly plant-based with a small amount of fish and poultry and a fair amount of fruits, vegetables, legumes, grains, and nuts. The Mediterranean diet is good for people who want to limit their intake of sugar and saturated fat.
- DASH Diet: A diet plan created by the National Heart Lung and Blood Institute that focuses on eating healthy amounts of food groups like vegetables, fruits, whole grains, and fish low in both sodium and saturated fat and low in cholesterol.
There are many diets, so make sure you consult with a nutritionist about this.
- Always warm-up before exercising and have a rest day
It is important to always warm-up before exercising. It helps your muscles get prepared for the workout. You can do a light jog, some light stretching, or perform some exercises that are less intense than the ones you will be doing for the rest of your workout.
A rest day is also important to have every once in a while so that you can recover from all the physical work and exercise you have been doing. This day should not be a full day of rest instead it should just be an active recovery day.
- In case of injuries see a physio
Exercise is an important part of your life and it can help you stay fit. But if you have an injury, it is better to see a physio. If you don’t go for a physio appointment, the injury will get worse and your recovery will be slower.
One of the most common reasons for people to avoid seeing a physio is that they are worried about the cost. But in reality, it’s worth spending that money on your health. Physio Canberra center offers different recovery programs for every wallet.
- Check your overall health at least once a year
It is important to check your health at least once a year. This will help you catch any illnesses or diseases early on and prevent them from developing into something more serious.
It is recommended to get screened for different types of cancers, such as breast cancer and colon cancer. You should also get tested for blood sugar levels, cholesterol levels, and other health markers that can help you live a healthy lifestyle.
- Balance private and professional life
You should stay in touch with your friends and family, work on your hobbies, and try not to stress too much at work.
Having a good social life can help you maintain better mental health, keep your stress levels down, and even improve your performance at work.
Doing hobbies can be a great way to take some time out of the day for yourself while also improving your creative thinking skills.
There are so many ways of staying healthy and fit in your thirties and we only presented some of them. We are all constantly learning and improving ourselves, so never think that once you’re an adult with a stable job, you stop living life to its fullest.