Here’s Why Women Over 30 Should Work Out

women over 30

Turning 30 might seem like a big deal when you’re in your 20s, but the good news is that turning 30 doesn’t have to be scary nor does it mean you’re old. Rather, turning 30 often means you’re settled into your adult life. 

Women over 30 do face some different health concerns than women in their 20s, though, so being aware of changes in your body and health is necessary, as is exercise. Regular exercise can often help mitigate these health changes. 

To learn more about what you should be aware of as a woman in her 30s and why regular exercise should be an important part of your life, keep reading. 

Health Concerns for Women in Their 30s

Women in their 30s are often juggling careers, pregnancy, children, and marriage, which often means that their own health gets put on the back burner. One of the best ways to maintain their health is to make sure they are getting preventative care and seeing their PCP and OB/GYN for annual exams. 

Health concerns that women in their 30s may experience that they shouldn’t ignore include hair loss, weight gain that is difficult to take off, difficulty getting pregnant, and respiratory issues. A healthy diet and aerobic exercise go a long way to mitigate these health concerns, however. 

Why Exercise Is Important for Women Over 30

Staving off health concerns is just one of the reasons why women in their 30s should make exercise a part of their routine. There are many other benefits as well, including: 

  • increased bone health and muscle mass
  • decreased risk of diabetes
  • improved cholesterol levels
  • benefits to fertility
  • reduced anxiety and depression
  • more quality sleep
  • decreased risk of high blood pressure
  • weight loss and overall health improvements

As you age, your metabolism will begin to slow down, so regular exercise becomes necessary. 

How Much Exercise Is Needed

The American Heart Association recommends that adults should get at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous aerobic activity per week. Ideally, this exercise will be spread out throughout the week. Get creative with your exercises as well—swimming, walking, running, tennis, or group fitness classes can add some variety to your routine. 

It’s also important to incorporate weights into your routine as well. While you may be tempted to just stick to cardio if you are trying to improve your cardiovascular health and lose weight, ignoring weight training is a mistake. 

Building muscle mass will keep you looking younger, help increase bone density, and also increase your metabolism. Some popular weight-lifting exercises for women include: 

  • push-ups
  • sit-ups and crunches
  • planks
  • lunges
  • squats
  • bicep curls 
  • tricep dips
  • pull-ups

Many of these exercises can be done effectively using just your body weight, so you don’t even need specialized equipment or gym time to do them. 

Is Exercise Part of Your Routine? 

While women over 30 have different health concerns than they had in their 20s, and also have to contend with a slowing metabolism and many other life changes, getting fit in your 30s is far from impossible. Do your best to find time in your schedule to get the recommended amount of exercise and reap the health benefits that will come. 

If you’re looking to join a gym with personal training and group fitness that’s especially for those over 35, Cambridge Fitness might be right for you. Contact us today to learn more about our memberships.