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Seven Tips to Stay Fit and Healthy In Your 30s

Undoubtedly, when you are in your 30s, you are super busy. You may have a wife and kids at home. You may also have a great career. It is quite challenging to stay fit and healthy at that stage of life. Many people don’t understand how they should deal with such challenges to stay fit. As a result, they struggle on the health front. Remember, your health and well-being in your 30s will determine your overall health for the rest of your life. It directly means you cannot afford to overlook your health in your 30s. If you can keep a healthy diet, healthy weight, exercise daily, you can live a disease-free life.

This comprehensive guide has endeavored to share eight key tips to stay fit and healthy in your 30s. Let’s get started.

Morning workout

Nothing can be better than starting your day with a morning workout. It is true that getting up early morning is not fun. It is scientifically proven that a morning workout increases your energy level and helps you stay energetic throughout the day. Also, a morning workout improves your mood and gives you a feeling of accomplishment before starting your day in office. 30 to 40 minutes workout is enough in the morning. After a few days, you will notice a significant change in your body and you begin to feel more energetic and enthusiastic than before. So, find a good park near you, do some exercise, and go running. Maybe you may get bored with the workout after a few days. In that case, you can spice up your routine by including exercise that you love, listening to music, etc.

Go for regular health checkups

Don’t skip regular checkups. Life is unpredictable, and no one knows what happens next. We usually forget to keep an eye on our health. Before you deal with any serious issue, visit your family doctor for a whole body checkup. It will help control any disease in this early stage and save you from a big trouble. Experts highly recommend everyone to go for annual health checkups. Likewise, if you are a woman and looking forward to having a child next year, you must ensure you are physically fit to conceive a baby.

Maintain a healthy weight

The weight gain is a major issue people face in their 30s. With longer sitting hours in office ultimately lead to weight gain. Also, as we age, our metabolism slows down, which leads to weight gain. You must know that weight gain invites many serious health issues, including heart diseases, diabetics, etc. One of the best tips to maintain the weight is not eating any heavy meal after 6 pm. Also, cut down the oily foods as quickly as possible.

Eat right fruit and vegetables

When we say right fruit and vegetables, it means always eat seasonal fruits and vegetables that are locally produced. Don’t buy any imported fruit and vegetables. First of all, they are not fresh, and also, they are not meant for you. Locally produced fruits and vegetables will provide the required nutrients to your body and help you stay fit and healthy. If possible, eat more and more green vegetables. They are great antioxidants and lower the risk of heart diseases. Having green vegetables and fruits are worthless if you frequently eat junk foods. So, avoid the junk and include more and more green vegetables in your diet. Remember, the digestive system starts to degrade after 30. In that case, you cannot afford to have too much junk food. Therefore, it is extremely important to have healthy foods.

Cut down sugar intake

Sugar is considered unnecessary fat. It does not give any nutrient to your body, adding up the weight and increase the risk of many diseases. Controlling the sugar is one of the biggest ways to cut down the body weight. Sugar also causes inflammation and makes you lethargic. Also, sugar increases the risk of heart diseases and diabetics. It can cause more problems to your liver. Cavities are another major problem being occurred due to sugar intake. If you have entered the 30s, it is high time to cut down the sugar intake and save yourself from many health risks.

Include more pulses in your diet

Many researches show that people eating more pulses are less likely to get obsessed than those who don’t eat pulses. After 30s, it becomes very difficult to maintain the weight, especially when you are indulged in a sitting job. Nutritionists suggest eating more pulses like beans, dry peas, lentils, chickpeas, etc. You can cook pulses and add them to breakfast, lunch, and dinner. You can also add them to tacos, fajitas, and salad and mix them to a brownie recipe.

Know your family health history

During the 30s, it is important to track down the diseases that genetically at a risk of developing. Doctors recommend everyone to make a note of their family health history. Likewise, know the age at which the family members were diagnosed with any specific diseases. For instance, if someone in your family was diagnosed with cancer at the age of 42, you should screen at 32.

Eat more fiber

To keep your digestive system strong and productive, add fiber to your diet. Peas, lentils, artichokes, broccoli are great source of fiber. The inadequate amount of fiber can result in constipation, diarrhea, hemorrhoids, etc. Nutritionists recommend having at least 25 to 30 grams of fiber each day by adding vegetables, fruits, whole grains, and other over-the-counter supplements rich in fiber in your diet. You can get in touch with any nutritionist to plan a diet that includes sufficient fiber.


Indeed, it is challenging to stay healthy and fit in your 30s. But at the same time, if you make some efforts and follow the above tips and suggestions, you can cope with challenges in 30s. Having a words with nutritionists will be very helpful in this way. Hence, we keep yourself healthy and fit for the rest of your life.

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