Wondering what to expect in your 30s? For a lot of women, bidding your twenties goodbye can feel scary or sometimes even disappoint. Well, guess what I have to say? Good riddance! Those days were great, but these days in your 30s, 40s, 50s, and 60s are even better.
Having said that, I know we can’t just live carefree like many of our twenty-year-old selves did. Our bodies are resilient at any age, but some of us tended to treat our twenty-year-old bodies like they were invincible. Now enter your thirties. We have to invest in our health daily to build a strong foundation for the future, whether you’re wondering what to expect in your 30s or beyond. In other words, we have to act before gravity does!
In chapter three of my book Fitness After 40, I have included tips to help you live your best life in every decade. Forties are the new thirties, so welcome to your physical and mental prime time. You know enough to push toward success and are strong enough to look and feel as good as ever. Now is the time to use that brain and body to maintain momentum. Here’s how:
What To Do in Your 30s and 40s
- Get on the scale: Your weight can be a great baseline to judge your progress.
- Measure your waist: Don’t let belly fat be your cause of chronic disease. Belly fat can be an indicator of your risk for certain diseases. Weight loss and tummy toning should not be about appearances, it’s about your health!
- Get physical: Don’t wait until you’re sick to visit the doctor. See your doctor for a physical examination. They’ll be able to find a healthy baseline, including your weight, and set goals that are healthy for your body and all of its history.
- Move it: An object in motion stays in motion! There are so many fun and creative ways to get your body moving and incorporate exercise into your routine without making it a chore. Don’t worry about getting into a gym – find your perfect workout from home.
- Save your heart: Don’t make its job harder. Work that organ! Cardio doesn’t have to give you flashbacks to your days running suicides on the basketball court. Cycling, dancing, and jogging are great ways to squeeze in some cardio without squeezing the life out of you!
- Control your blood pressure: Manage the top factors that are making your blood pressure soar. Try to decrease and control stress, limit salt intake, and get plenty of aerobic exercise to keep your blood flowing.
- Think: With all the distractions and competing forces in our lives, it’s easy to lose sight of the life you’ve always envisioned for yourself. This is a paramount part of what to expect in your 30s. Try to incorporate mindfulness techniques into your life and ask yourself: Where have you been? Where do you want to go? Are you really doing what’s important to get there?
- Finish or start Fitness After 40: Read it, live it, reap the benefits.
The Big 5-Oh
Whether you were fit in your forties and are ready to rumble or you’re just showing up to the active aging party, fear not. It’s never too late to invest in your health. In addition to everything I said to do in your forties, here’s what you need to do in your fifties:
- Family tree: Think about your parents’ health. Their challenges may be in your future unless you decide to take control.
- Cardio, cardio: Say it with me over and over. Take charge of your cardiovascular health!
- Protect those joints: One pound around your belly means 7 to 10 pounds of pressure on your weight-bearing joints. A sedentary lifestyle can make joints stiff. Try a collagen supplement paired with an active lifestyle to stay flexible!
- Keep your mind sharp: Learn a skill, teach a skill, do something new.
- Check your bone density and vitamin D levels: Weak bones are silent until it’s too late. Don’t shy away from a plant-based diet filled with vitamin D and other good-for-you ingredients!
Your 60s (and Beyond)
Enter the decade of troubleshooting what you built in your forties and fifties. Here’s what’s important:
- Cardiovascular health: Meet with your doctor. If you smoke, quit. If you have diabetes, make sure it’s under control. There is still time to maintain a strong heart!
- Be kind to your mind: Treat your brain with smart nutrition. Keep learning, engaging, and maintaining social relationships.
- Immune system support: Again, smart nutrition will help here, along with multivitamins and antioxidants.
Now that you know what’s important in terms of your age, it’s the perfect time to get started! The good news is that you don’t have to do it alone. Our Facebook group is filled with active, resilient, and supportive women who can help you learn what to expect in your 30s and beyond and help you to thrive through them. Join us and invest in yourself!