If you’re over 30, your body starts to decline in both strength, muscle and hormones each and every year, with a steeper decline after 60. This does not have to be the case, as is shown in many people that have decided to walk another route.
Here are some key wellness tips, particularly for those over 30/40 years old:
- Regular Exercise: Engage in a mix of aerobic, strength training, and flexibility exercises. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities on two or more days per week.
- Prioritise Strength Training: As discussed earlier, strength training is crucial for preserving muscle mass, bone density, and functional strength. Incorporate exercises that target major muscle groups, such as squats, lunges, push-ups, and rows.
- Flexibility and Mobility Work: Include stretching and mobility exercises to maintain flexibility and range of motion in joints. Yoga, Pilates, and tai chi are excellent options for improving flexibility, balance, and coordination.
- Healthy Eating Habits: Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Pay attention to portion sizes and limit consumption of processed foods, sugary drinks, and excessive salt and saturated fats.
- Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, support bodily functions, and maintain optimal health. Limit consumption of sugary beverages and alcohol.
- Prioritise Sleep: Aim for 7-9 hours of quality sleep per night. Establish a relaxing bedtime routine, create a comfortable sleep environment, and avoid stimulants like caffeine and screens before bedtime.
- Manage Stress: Practice stress-reducing techniques such as meditation, deep breathing exercises, mindfulness, or hobbies that promote relaxation. Prioritise activities that bring joy and fulfilment.
- Regular Health Check-ups: Schedule regular check-ups with your healthcare provider to monitor blood pressure, cholesterol levels, and other key health indicators. Stay up-to-date with recommended screenings and vaccinations.
- Maintain Social Connections: Nurture relationships with friends, family, and community members. Social interaction plays a vital role in mental and emotional well-being, so prioritise spending time with loved ones and participating in social activities.
- Mindful Aging: Embrace the aging process with a positive mindset. Focus on the wisdom and experience gained over the years, and celebrate milestones and achievements. Practice self-compassion and gratitude for the journey of life.
By incorporating these wellness tips into daily life, individuals over 30/40 can enhance their overall health, vitality, and longevity. It’s important to approach wellness holistically, addressing physical, mental, emotional, and social aspects of well-being.
At The FIT Partnership we use new technologies such as Red Light Therapy, Vasper, Infrared Sauna, Cryotherapy and maximal strength training, along with tips tricks and an occasional body scan to make sure you are in an optimal state. Our clients are seeing improved fitness levels, reduced body fat, increased muscle mass and bone density, and much higher quality sleep.
Your time is valuable, so all our machines allow for optimal health benefits in a reduced time, with less impact on the body whilst allowing you to feel amazing and full of energy after your sessions. Too good to be true? Maybe you need to come and experience it for yourself, we guarantee you will love it as so many of our clients do.
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