How To Stay Fit And Healthy In Your Thirties

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. 

  1. 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.

  1. 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. 

  1. 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.

  1. 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.

  1. 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.

  1. 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.

Covid-19 Is Inspiring People To Reinvent Themselves: Here’s How to Start

Covid-19 Is Inspiring People To Reinvent Themselves: Here’s How to Start

There’s nothing quite like spending a year in physical and social isolation to foster introspective thoughts. On top of that, the dramatic shift to remote work, virtual school, and long-distance relationships has challenged the way that most people go about their daily lives.

With so much change in the air and deep internal processing taking place everywhere, it should come as no surprise that many people are using the ongoing situation as a source of inspiration to reinvent themselves. If you find yourself amongst the ranks of those itching for a new beginning, here are a few suggestions for ways to get the journey started.

Slow Down …On Purpose

It’s difficult to slow down on your own. There are even fewer times when life actually slows down for you. Rather than kicking and screaming against the inevitable, use the pandemic as a chance to accept where you currently are: at a standstill.

Being in the moment is extremely hard, but it can yield some powerful benefits. For instance, it gives you a chance to focus on what’s going on around you. It also helps you disconnect from obsessing over future anxieties and ambitions.

Being in the moment can feel uncomfortable and even a little scary. However, getting out of your comfort zone in this manner is a great way to gain some perspective and begin the process of reorienting yourself for the future.

Re-evaluate Your Goals and Priorities

Once you’ve slowed down and focused on the present, you can begin the process of unpacking who you are, what you need, and how you can go into the future with a positive and productive mindset.

This starts with re-evaluating the current state of your goals and priorities. Ask yourself basic questions, such as:

  • Have you lost sight of larger long-term goals? It’s easy to let long-term goals slip in the day-to-day bustle. Did you ever start saving for a downpayment on a dream house? Do you need to go back to school to get an MBA degree so you can finally start your own business?
  • Do you need to spend more time with your family? It’s easy to get distracted by work. Do you need to schedule family time or establish some new family-focused hobbies to do together?
  • What do you want to get out of life? Sometimes who you want to be and what you actually do look very different. Have your desires and your activities drifted apart lately?
  • Do you need a new infusion into your personal style? Sometimes something as simple as a style change is all you need to get a fresh start. Do you need a wardrobe refresher or even a new pair of glasses?

Ask yourself the tough questions. Challenge the status quo. Resist the urge to take the easy way out. This is how you can begin to peel back the layers and remember what it is that drives you underneath the surface.

Consider Your Responsibilities

While desires and goals are a good start, it’s also important to consider your current responsibilities. This doesn’t mean you have to feel trapped by them, though. Instead, review any and every personal duty that you currently have and prioritize them.

For instance, taking care of your children’s safety and basic needs is a high priority. So is making an income. However, working in a specific field or industry may not be as important. Perhaps a shift in your career is in order.

The pandemic offers a perfect time to sort through and prioritize your responsibilities. It also offers the perfect opportunity to weed out minor duties and commitments, even if it’s something as simple as changing up your social hobbies during a time when events are canceled and you won’t feel peer pressure for doing so.

Assess Your Skills

Skills are another area that should be considered as you go about looking for a fresh start.

For example, if you’ve lost your job or found yourself working remotely when you didn’t want to, it’s a perfect opportunity to review your skills and consider if you’re working in a profession that utilizes your strengths.

Even if it isn’t career-related, there are many other ways that you can re-evaluate your approach to life. For example, spending time at home may have pushed you to tackle some home improvement projects that may be better left to professionals. If that garage door still isn’t working or the molding that you installed is out of whack, take that as a sign that you should focus on other areas in your life where utilizing your skills lead to better results.

Share with Others

Finally, remember to seek out others as you go about planning how to reinvent yourself. The lack of social interactions can make this difficult, but try to do so via video chat, phone, or text if you can.

Seeking guidance and wisdom from those who are older and more experienced than you is always smart. Running your plans by a peer that you respect is also a good way to process and get feedback.

Reinventing Yourself for the Future

There has never been a better time to plan for the future and reinvent yourself. So take advantage of the situation. Consider who you are and where you are right now. Then look for ways that you can tailor your current lifestyle to help it better line up with whoever it is that you truly want to be.

Sneezing: What You Must Know

Sneezing is essential, which is the involuntary ejection of air from your lungs through your mouth or nose. It occurs when irritants affect the nasal mucus. Sneezing helps in cleaning out your throat and nose when these irritants found in the nasal passage. We all should sneeze often at night. However, the human body stifles sneezing tendencies via a process called rapid-eye-movement or REM atonia. It occurs during phases of sleep.

According to an article published on, there are many myths surrounding sneezing, one of which is that you will not sneeze during sleep. Then, you can move in and move out of REM and still can sneeze. Read on to learn more.

Causes of sneezing

The common causes are:

  • Allergens like dirt, dust, as well as pollen
  • When you are ill and plagued with conditions like common cold and influenza
  • There are non-allergen elements that still aggravate your nasal cavity
  • Snatiation, which is a comparatively uncommon genetic problem that sets off sneezing during the digestion process, usually after heavy meals.
  • During abrupt contact with bright light when you leave a darkened building or taking a walk outside in bright sunshine, you can sneeze. The phenomenon is called the photic sneeze reflex. It affects at least 35 percent of people.

Sneezing is not dangerous

Sneezing is hardly ever hazardous. Then, the throwing out process could create up to 40,000 aerosol droplets that could lead to communicable ailments. That is the reason why doctors advise people to cover up their nose and mouth while sneezing, as well as to sanitize their hands with hand wash liquids and water thoroughly once the sneezing stops. Again, if someone asks you, “Can you sneeze while sleeping?” the answer is a yes.

Tips to prevent sneezing during night

There are many ways to check sneezing impulses during bedtime. These are:

Make sure to keep your bedroom dirt-free. You should vacuum regularly to get rid of dust, dirt, pollen, and allergen particles.

Avoid keeping clothing on the bed. That is because dirt, dust, pollen particles, many of these allergens might cling to your clothes.

Do not read bound books in bed. That is because these are frequently nesting grounds for mold. It is better to use e-readers and iPads when reading in bed. Then, a couple of studies indicate that the blue light from these devices emitted could negatively take a toll on your sleep at night.

Clean your pillows regularly including pillowcases, bed sheets, and interior fill. These could be breeding grounds for dust mites. You can think of freezing the pillows for approximately 12 hours twice or four times every month.

If your pet cat or dog sleeps in your bed with you, make sure you clean all your sheets, beddings, pillows and pillowcases twice every week. We recommend that you let your pup or kitten sleep on separate pet beds. It is safe and healthy, especially if you have kids around the house.


Now you know about sneezing, try to control it during the night. Keep these tips and tricks in mind. Keep your beddings clean.

10 Ways to Motivate Yourself to Work Out

Many of us struggle with exercising because we lack motivation. Even if we manage to start going to the gym or doing some home exercises, we still tend to give up after some time. It is easy to get the initial desire to lose weight or stay in shape, but keeping that desire and preserving your motivation is another thing. In order to help you motivate yourself to work out every day, here are some useful tips.

image 4Set your goals

In order to start and keep on exercising you have to have a clear goal. Your desired outcome should be specifically defined, which will make it a lot easier to fulfill. Also, for example, define several smaller goals for each month. Plan to lose a few pounds one month, the next one plan to lose a few inches from your waist, the third month can be the month of gaining some muscles and so on. Try to set more challenging goals each month and, by sticking to them and fulfilling them, you will manage to stay motivated.

Make a training plan

There are thousands of ways to achieve your goals. However, one thing is common for any goal – a training plan. No matter how long it will take you to achieve your goals, you will need a day-to-day plan to help you get there. Even if some days are reserved for resting, they also need to be in your plan, so make sure to consult with your personal trainer or someone trustworthy. The plan will keep you on track and it will be far more satisfying to accomplish your goals if you can visually follow them.

image 2Record your training progress

It is essential to track your progress because it will help you set new goals and stay motivated. Keep a logbook or a diary of your gym visits, swimming trainings, running times and other exercises and their duration. This will be a great reminder of all your efforts and it will inspire you to keep on going.

Have a buddy system

Whether you work out with your best friend or not, you should have a buddy system for tracking your exercises. It will provide you with some positive experience that will inspire you each day to exercise more. For example, you can share a Pinterest board with your friend, update your daily exercises and share them. Even if you exercise on your own, your friend’s routine will keep you motivated to follow their steps and even provide motivation for them.

Reward yourself

Getting fit and healthier is a reward on its own, but people often need more. If you want to make your exercises more tangible, you should reward yourself with a smoothie or some delicious treat from time to time. By promising yourself rewards after training, your brain will manage to convince itself to work hard because there is a reward waiting. The brain will figure out that such behavior is worthwhile and it will motivate you to try harder to achieve your goals. Also, by rewarding yourself and training your brain, you will manage to turn the routine into a good habit.

image 3Go shopping for some gym clothes

Believe it or not, new gym wear can make you feel fantastic and excited about your day at the gym. Go shopping, try out different running shoes, T-shirts, tops, sweatpants and yoga pants, and see which pieces make you feel super excited. Fill your closet with plenty of comfy gym wear and you won’t have a problem with getting up and running or hitting the gym in the morning, ever again. Treat yourself to some quality training equipment and you won’t regret it.


It is surprisingly easy to lose motivation even though you have already done everything you can to keep it. That’s why you need to keep things interesting when it comes to the training itself. Same exercises each day will bore you and you will lose interest faster. Try some cross-training to prevent that from happening. If you like running, you can try the opposite and ride a bike, elliptical trainer or go swimming once a week. Mixing up the exercises and breaking up the monotony will give you a chance to improve your flexibility and strength, while it will also keep your brain interested.

Create a playlist

Music makes everything better and that’s why you should have a playlist for your workout. Stick to some upbeat energetic songs that will get your adrenaline high and your body ready for running, squatting and sweating. Depending on your taste in music, you can include a variety of genres; from some Metallica classics, to Beyoncé’s upbeat hits. Just make sure that the list makes you feel motivated to start your workout session and don’t forget to update it from time to time.

 image 6“Lazy Day” backup plan

There will be days when you won’t feel like going to the gym. However, that doesn’t mean you shouldn’t work out. Even if you feel a bit lazy, give your best to do a quick workout at home. All you’ll need is some space and an exercise mat. You can do some yoga or core exercises, and don’t lose motivation for the next day. The very thing that you exercised even though you felt lazy will inspire you to never give up, which will help you overcome laziness quickly.

Embrace your competitive side

If you like to compete, embrace that side of yours to keep you interested in your trainings. Even if you only go to the gym, find someone to compete with every now and then and you will always be happy to go and exercises, because you’ll know that there is a chance of “winning”.

You should never give up on your goals. Try out these little tricks and your motivation will increase. Don’t let your laziness win, keep on working out every day and conquer more challenges.



How To Maintain Quality Of Life After 50

Have you ever been told that quality of life drops drastically after you turn 50? That it becomes hard to get around and do your basic daily chores? If you have, you will be delighted to hear that this is absolutely wrong! The only thing that changes after 50 is the number of candles on the birthday cake, and there is no reason to think otherwise. But to make sure you don’t fall into a bad mindset, here are some things you can do.

press-upStay active

It truly is a vicious circle – You hear that you should be less active after 50, so you stop being active and become less able to be active, perpetuating the myth. The truth is that if you have lived an active life so far, there is no reason for that to change. And even if there are some things you’d be better off changing, the best time to start is now. Sign up for a yoga or light fitness class to keep you motivated and keep your stamina up, because you will be carrying your own groceries for quite a while longer.

Learn new things

Not letting knowledge and skills you have go to waste is obviously important, but people seem to be surprised when someone in their golden years takes up learning a new language, or a new instrument. Keeping your mind active will do wonders for your memory. After all, if you are lucky enough to be in retirement, you might have the time you always needed to learn how to play the trumpet, or visit a new country. Your age and knowledge that comes with it can only help you in learning new things, so get your study notes ready.

asparagus-868584_960_720Keep up a healthy diet

If you’ve been maintaining a good, balanced diet up until this point in your life, you have no reason to change that now. And if you weren’t making the best choices about what you eat in the past, now is the time to make some changes. Make sure you are eating enough vitamins, good fats, carbs and all the other essentials, while avoiding too much fast food and sugary sweets. If you are not feeling at your best, you might want to get your blood work done and have a nutritionist take a look, because they will know better than anyone else what you should change in order to stay healthy. Also, make sure you are drinking plenty of water, because staying hydrated is the best way to fight off the traces of aging on your body.

пожилые пары15Stay in good company

One of the biggest problems people have once they reach a certain age is losing touch with friends. This especially goes for people who have recently stopped working, and now have a lot of free time and nobody to spend it with. If you want to live surrounded by interesting people in a beautiful environment, there are plenty of resorts for over 55 living. Living in a resort or complex means that you are never alone, and that you also have all the care you might need. You can also invest in these early, so they’ll be waiting for you when you are ready to retire.

No matter how old you may feel, remember that we all have a child within us, hungry for new experiences and adventures, so don’t let such a silly thing like age stop you. You are in control of your life and if anybody tells you that you can’t do something just because of your age, show them just how wrong they are.