The Benefits of Taking up Regular Exercise for People Aged 30+

If you have spent the majority of your 20s not paying attention to your health and have not developed a fitness habit at this point in your life then try not to worry. Of course, it is always better to have started exercising earlier in your life but there is no time like the present, and your 30s are the perfect time to get into a healthier habit. 

Learning how to take better care of your body through a good diet and exercise is vital if you want to remain as fit and healthy as possible into your later years. It is the key to maintaining your physical conditioning as long as possible, and also helps to stave off chronic illnesses that come with poor diet, a lack of exercise, and a modern, sedentary lifestyle.

There are plenty of seriously impressive benefits to taking up exercise in your 30s, and even later, because some exercise is always better than nothing. The more closely you can stick to recommended amounts and intensity of exercise sessions, the more strongly the benefits will be felt, and as with most things, consistency is key and you need to treat it as an ongoing process. 

What regular exercise can do for you

We’ve already touched on the fact that regular exercise has lots of benefits for people of all ages, but as we reach our 30s it becomes even more important to make time for regular exercise. The benefits of regular exercise for people aged 30 and over include:

  • Decreased risk of developing type 2 diabetes
  • Reduced risk of stroke
  • Reduced risk of cardiovascular disease
  • Decreased risk of certain cancers
  • Reduced risk of developing high blood pressure
  • Decreased risk of developing osteoarthritis 
  • Reduced risk of developing osteoporosis 
  • Better cholesterol levels
  • Better mental health and stress management
  • Better sleep
  • Better physical condition
  • Better stamina

These are just some of the main benefits of exercising throughout your 30s and into later life, but there are other, less tangible benefits too. For example, people who take regular exercise often have a more enriching social life, especially if they are part of a club like a running, cycling, canoeing or swimming club. Studies have shown that these social benefits of regular exercise are especially important as we get older because they keep us connected and motivated, and can keep us younger for longer.

If you feel there are barriers to you doing regular exercise, you can start small by buying yourself some sustainable activewear and going for some brisk walks of about a mile or two. The idea is to walk fast enough that you can feel your heart and breathing rate increase a little, but not so much that you are uncomfortable or out of breath and unable to hold a conversation while you walk. This is a gentle, cheap and accessible way to get more exercise, and once you’re feeling confident and more fit, you can look into pushing yourself even further with more intensive activities. 

Exercises to try in your 30s

First things first, you need to understand how much exercise you should be doing to feel the benefits. Experts recommend that everyone should get at least an hour and a half of exercise every week, and this needs to be done to a moderate to intense level. Most people like to break their hour and a half into three sessions of 30 minutes, others like to push themselves and will do more than this. It all depends on your goals and level of fitness. 

You are more likely to stick to an exercise routine if you are doing an activity you enjoy. Running, hiking and walking are some of the easiest exercises to get into and all three are a wonderful way to get outdoors and get some fresh air as you exercise. You only need some comfortable athletic clothes and shoes, and a water bottle to take up walking and running, but if you’re going hiking all day you’ll want to pack extras like food, water and clothing. 

Swimming and cycling are excellent alternatives to walking and running which are much more gentle on your joints. If you are someone with knee, hip or ankle problems, these exercises might be a better option for your personal circumstances.