Thirty, hey? Congratulations!
You've unlocked a new level where your back has its own weather forecast. But fear not! Here are five health hacks to keep you feeling like you're still in your 20s (even if your knees beg to differ).
Welcome to Your 30s: A Pivotal Decade for Health
Stepping into your 30s can feel like the start of a new chapter. Your career is advancing, you might be in knee-deep in family life, and suddenly, personal health takes a backseat. But this decade is crucial for laying the groundwork for long-term well-being.
Our 30s are often when we get serious about things like saving for retirement. We might buy property, might own a vehicle. If we have a family, we’re likely setting aside funds for our children’s education.
Much like the planning for your financial future – saving for retirement, buying property, setting aside funds for your kids’ education – the effort you put into your health now will pay dividends later. It’s easy to let health slip with the demands of work and family, but small changes now can set you up for healthier, happier decades to come.
It may feel counter-intuitive, but looking after your well-being supports all those life goals, and a few simple steps mean healthier, happier decades.
"Busy schedules are no excuse. Short, efficient workouts can be incredibly effective. It's about consistency, not perfection,” says Jeff Petryna, BKin, CEP, and owner of Fix Athletics. You wouldn’t neglect your finances. Small, regular investments in your health lead to a richer, more fulfilling life.
Here are five essential tips to help you maintain your health in your 30s.
1. Stretch Like You Mean It
Remember when touching your toes didn't feel like it took a monumental effort? Neither do we! Flexibility plays hard-to-get in your 30s, but don’t worry – you can bring it back. Adding stretching or yoga to your routine can keep you feeling limber.
“A well-rounded fitness routine includes strength, cardio, and flexibility. Flexibility isn’t only for athletes - it’s key for long-term health and vitality for everyone,” says Petryna. Even 10 minutes of stretching each morning can improve your overall comfort and help you maintain mobility.
2. Keep an Eye on Your Heart Health
Heart disease is one of the leading health concerns for men in Canada, but here’s the good news – almost 80% of premature heart disease and stroke can be prevented with healthy lifestyle habits. Being in your 30s means it’s important to be mindful of your heart health.
A heart-healthy diet isn't just for people already facing health issues. Incorporating foods rich in omega-3 fatty acids, like salmon and flaxseeds, can promote cardiovascular health. Regular check-ups and a lipid profile test can help you monitor cholesterol and levels and reduce your risk of heart disease and stroke.
3. Embrace Regular Aerobic Exercise
You don’t have to run a marathon (unless that’s your thing), But aerobic exercise is your heart’s best friend. Activities like brisk walking, cycling, or swimming can help keep your heart healthy, manage weight, and boost your mood. Health Canada recommends 150 minutes of moderate to vigorous activity per week – an achievable goal, especially if you find something you enjoy.
Not sure where to start? Join a local sports league or find a workout buddy to keep you motivated. Remember, it's about finding activities you enjoy, so staying active becomes a pleasure, not a chore.
4. Prioritize a Balanced Diet
Your 30s are an ideal time to reassess your eating habits. With metabolism slowing, it becomes easier to gain weight, and harder to lose it. Focus on whole grains, lean proteins, fruits, and vegetables. Avoid processed foods, and limit sugary drinks and red meat.
Consult a dietitian who can provide tailored advice, and many extended health insurance plans – like those offered by GMS – cover these services.
5. Quit Nicotine Products and Limit Alcohol
If you use nicotine products like cigarettes or vapes, quitting is one of the best things you can do for your health at any age. Smoking and vaping increase your risk of like cancer and heart disease.
Resources are available to help you quit smoking, such as the toll-free Pan-Canadian Quitline at 1-866-366-3667. Access provincial and territorial services for support and referral to programs and services in your community.
Moderating alcohol intake is just as important – excessive drinking can lead to liver disease and other health issues. Canada’s guidance on alcohol consumption urges informed decisions around alcohol consumption to reduce the risk of health issues.
And remember, some health insurance plans, like GMS’s Care Network, offer support programs and counseling services to help you along the way.