If you’re a woman in your thirties, you’ve probably found that staying healthy and fit is not the same as it was when you were in your twenties. Your metabolism slows down, so you need to do a lot more exercise to burn that burger you ate for lunch. You start forgetting things more frequently, and sleeping on the wrong side of the bed results in not only a bad mood but also body pain.
But it’s not all bad, though. Your thirties are the time when you’ve become surer of who you are, shed off some of your personal insecurities, gained enough experiences to make better choices, and gotten more financial stability.
As for the changes in your body, you can control how they affect you by following these steps to stay healthy.
Start Working Out in the Morning
Morning exercise may be better for you now that you may have work and family commitments demanding your time. A morning workout is relatively easier to keep as it’s “out of the way” or doesn’t interrupt your schedule. Early morning also has fewer distractions, so you can just relax and let your body go through the motions.
Moreover, exercise has been known to boost mood and energy, so a morning workout will help start your day right. On the other hand, exercising at night, especially hours before bedtime, can make it harder for you to sleep.
Manage Stress and Anxiety
Adults in their thirties are among the most-stressed-out demographic in the United States. Working women, especially those who have children, are under a lot of pressure and stress because of many factors: gender inequality, workplace stress, and familial responsibilities.
The first step to managing stress and anxiety is to acknowledge that you are feeling both. When you know what you’re feeling, it’s easier to identify the source of your stress and anxiety. You can’t always control the situation, but you can manage how you react to it.
Therefore, when you’re a woman in your thirties, to stay healthy, taking time to reflect on your thoughts, feelings, and experiences is essential to managing your stress and anxiety. The next step is to take a break and do something relaxing or enjoyable. Rest is vital for every person.
The most stressed out you are, the more important it is for you to rest. Taking a break allows you to get away from the situation, declutter your mind, and recover your lost motivation, energy, focus, and creativity. Starting a new hobby also helps you stay happy, alert, and motivated.
Visit the Doctor at Least Once a Year
Your body isn’t the same as it was before. You tire faster and get sick quicker. Your stomach may no longer agree with some foods that you loved to eat in your twenties. You may suffer muscle pains when you sit or lie down for too long. All these are part of getting older, though not everyone in their thirties will experience these at the same time.
Because of all the changes your body is undergoing, it’s even more critical to see your doctor more often or at least once a year. The pain and discomfort you feel may be due to getting older, but there could be an underlying problem.
Women in their thirties, especially those who are married or have children, should get regularly checked and undergo medical tests using high-tech medical equipment. These screenings should include a pelvic exam, breast exam, Pap smear, blood-pressure check, cholesterol test, STD test, and eye exam.
Maintain a Healthy Weight
With the body’s metabolic rate slowing down in the thirties, it can be more challenging for you to burn calories. Excessive fats and calories in the body may lead to certain diseases. That is why women, and men too, should be more conscious about maintaining a healthy weight as they grow older.
Assess your weight using this BMI calculator by the US Centers for Disease Control and Prevention (CDC). The BMI may not be accurate at measuring the body-fat content of athletes, bodybuilders, fitness enthusiasts, or people who have more muscle mass.
It’s best to consult your health-care provider to know whether you’re at a healthy body weight now. Ask them about what you can do to maintain or achieve the ideal weight for your age and height.
Protect Your Skin
The skin is the largest organ in the body, and it’s frequently exposed to harmful elements, like UV rays. Now that you’re older and more informed, you should know how important it is to protect your skin from the sun.
Always wear a broad-spectrum sunscreen that protects against UVA and UVB rays with at least 30 SPF before going out. Wear protective gear, like a hat, sunglasses, and clothes that cover your skin, to guard against UVA and UVB rays. If possible, avoid going outside from 10:00 a.m. to 4:00 p.m., when the sun’s UVB rays are raging.
Your body will undergo several changes as you get older. Some bodily functions will start to slow down, so you will need to put in more work to stay healthy. You don’t need to overhaul your entire lifestyle to maintain your health. Women in their thirties only need to follow these simple steps to stay healthy:
- Follow a morning exercise routine.
- Eat a balanced diet.
- See your doctor more often.
- Practice stress and anxiety management.
- Look after your body.
Consistency in following the steps above is key to ensure your overall well-being. When you take care of your health, you can be happier and live a longer and fuller life.