As each decade passes, life seems to get busier; our responsibilities and lifestyles change, and for some of us exercising and staying active can be really difficult.
So, in this blog, we delve into how often a 30-year-old should exercise, how regularly you should incorporate strength and cardio in your 30s, and how your workouts should adapt with lifestyle changes.
Your 30s is the decade to establish healthy exercise habits that will set you up for life – and continuing to stay active into your later years.
Before we continue, it’s important to remember to seek advice from a health professional prior to starting an exercise program. Or if you’d like the help of one the trusted Brisbane physios at North West Physiotherapy, make a booking here.
Getting in Shape at 30-years-old
Typically, in our 30s, we work longer hours, start families, and our lifestyles shift towards being more sedentary – particularly if we’re working from a desk (or even couch at home during COVID-19).
Plus, while we’re juggling the extra priorities, our metabolism is also starting to slow down and other changes are taking place in our body which can make it harder to stay in shape.
Muscle and Bone Strengthening Activities
When you hit your 30s your muscle mass is going to start declining. That’s why it’s important to include muscle and bone strengthening activities on at least two (2) days every week.
Some common exercises for this age group include:
Upper body
- Push-ups (Balance and plank rotation)
- Seated Row
- Chest Press
- Bicep Curl
Lower Body
- Side lying leg scissors
- Leg Press
- Leg Extension
- Bulgarian split squat
- Side-lying plank
Cardio in Your 30s
Generally speaking, we recommend people in their 30s, 40s and 50s carry out 1.5 – 3 hours of moderate intensity cardio each week, or 1.25 – 1.5 hours of vigorous cardio activity.
Are you short on time, but still want to keep your cardiovascular health in check?
If this sounds like you, HIIT (high intensity interval training) could be included alongside your cardio sessions.
Other Considerations for Exercising in your 30s
- Reduce your competitiveness: Focus on your own health and reaching your own fitness goals – rather than comparing yourself to someone else in your exercise class or gym. It’s important to work at your own pace because your risk of injury is higher in your 30s.
- Increase Range of Motion (ROM) where possible: When you add more motion to your movement (if advised by your health professional), it helps to build stronger muscles. When we refer to range of motion we are talking about things like how much you can bend your knee or elbow, or whether your shoulder joint allows you to reach up into a cupboard.
- Incorporate extra recovery time: The recovery process slows down as we age so it’s important to listen to your body, be diligent when it comes to rest days, and take time out when you need to.
How Often Should a 30-year-old Exercise
Need the help of a qualified Brisbane physio so you can get your health and fitness goals back on track?
Get in touch with the North West Physio team now here.
North West Physiotherapy is your one-stop pain relief and healthy living practice in Brisbane. With six clinics across North Brisbane; Everton Park, Keperra, Eatons Hill, Nundah, Lutchwyche and Newmarket, our aim is to provide holistic healthcare solution to suit your specific lifestyle.
Our services include Physiotherapy, Sports Physio, Hydrotherapy, Pilates, Podiatry, Dry Needling, Massage, Womens Health, and Seniors Strength and Balance Classes. Please note that services vary across our clinics.
Contact your local clinic to book an appointment.
