Once you hit your 30s, things start to change. What once was easy to do becomes a little more challenging. Your 30s are an excellent time to start thinking about long-term wellness. You have to start living healthy early to live a long, healthy life, and that requires achieving total wellness in your 30s.
While it may sound like a difficult challenge, you will reap the benefits over the rest of your life. With this guide, Envision Fitness will teach you how to achieve total wellness while in your 30s.
Establish Healthy Eating Habits
Food is fuel and the kind of fuel you put in your body matters. While in your 30s, focus on eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins. You should also be mindful of your portion sizes and your food’s nutritional value.
Eating well can help boost your metabolism. Increasing your lean protein intake and eating more vitamin-rich foods will make you healthier and get your metabolism to work a little harder. Avoid junk food as much as possible, which can be as simple as not purchasing it. And try to avoid alcohol, as it is empty calories and bad for our health.
Practicing mindful eating is a great way to improve your eating habits. Pay attention to your hunger cues; only eat when hungry, and stop when you’re full. It’s easy to overeat, so try to eat slowly to ensure you fill up and recognize that you don’t need more food.
Implementing these healthy eating habits can help you achieve total wellness.
Get Regular Exercise
If you coasted through your 20s without exercise, then it’s time to start a regular exercise routine. Exercise can significantly impact your heart health when performed consistently. When creating a new exercise routine, include cardio and strength exercises. You should aim for about 150 minutes of exercise per week.
There are no excuses when it comes to regular exercise. There are plenty of home workouts you can try, or you can hire a personal trainer to help you achieve your goals. An experienced personal trainer can tailor a program to suit your body and needs, helping you achieve results faster. Personal trainers are also great if you need help figuring out where to start with exercise.
Get Enough Sleep
Sleep has a significant impact on your health. When you sleep, your body repairs and prepares for the next day. If you’re not getting enough sleep, it’s worth talking to a doctor to figure out the problem and find a solution. You should be getting 7-9 hours of sleep a night.
Sleep is also important in regulating your hormones, which is essential for weight loss and stress management. Getting enough sleep can also impact your workout– you won’t be as productive if you are over-tired.
Some ways to promote healthy sleep include exercising, sleep hygiene, and eating a balanced diet.
Drinking coffee and soda all day may seem appealing, but you need water. An adult body is made up of about 60% water, and the brain and heart are composed of 73% water. Depriving your body of water can strain your heart and muscles and make it harder to lose weight. Water helps lubricate joints and keeps your body at a normal temperature. It also helps rid your body of waste.
Drink more water daily, aiming for 3.76 liters for men and 2.7 liters for women. Get a motivating water bottle that helps you stay on track with your water intake if you need to.
Maintain a Healthy Weight
If you are an unhealthy weight, your body has to work harder to keep you moving. This can be hard on your heart, joints, and muscles. By losing weight or maintaining a healthy weight for your body type, you can improve your overall health.
If you need to lose weight, avoid crash dieting. Focus on overall well-being rather than strict diets that cause you to yo-yo. To lose weight, work on increasing your exercise routine, taking it easy to avoid injury, and work on improving your overall diet.
Reach Total Wellness with Envision Fitness
Envision Fitness is dedicated to helping people get healthy and stay healthy. Our personal trainers are experts at exercise routines and motivation. They can also help hold you accountable for your fitness goals, which helps maintain motivation.
If personal trainers aren’t for you, check out Envision Fitness’s workout classes, where you can get in shape while surrounded by others on a similar journey. We also offer a program called Envision Total Wellness, which incorporates metabolic health into personal training. Metabolic testing can help you create a nutrition and exercise plan that works for your body.
Give us a call today at 952-444-2791 or request a free fitness consultation online. We look forward to helping you sweat!