Better health in our 30s
Topics …
- Challenges, building resilience and prevention
- Essentials: exercise, diet and other priorities
- Risks, early warning signs and symptoms
- Target heart rates when exercising
- Health records and important documents
- What to do – today – to improve your health
- Health checklist – for the 30s and aging well
- Your proactive health plan
Challenges, building resilience and prevention
Challenges
The 30s is a time when life’s competing demands – work, parenting, financial pressures, etc – begin to intensify, sometimes at the expense of looking after ourselves properly. For example, it is not uncommon in our 30s to get less sleep, often done intentionally to free up an extra hour or two. But this is counter-productive – not getting 7-9 hours of sleep on a continuing basis means we become less efficient and less productive. Worse still, it can have quite serious adverse consequences for your health (Sleep).
Sleep is not the only victim of time pressures. People often eat the wrong food, skip exercise and defer check-ups because they’re too busy. These things are often rationalised by the feeling that “I am young, so I don’t need to worry about health problems”.
That’s taking an unnecessary risk. For example, missing check-ups is a bad habit to get into. There are many serious health problems – such as skin cancer, heart disease and diabetes – that affect people in their 30s and don’t always have any early warning signs that ring alarm bells, so check-ups are important.
Future challenges
The end result of not developing good health habits in our 30s is weakness in the foundations that are needed to underpin health for the future. This is like using concrete without enough cement – it will work OK for some time, but it won’t have the same underlying strength or long-term resilience.
You don’t want to be one of those people who, later in life, have to deal with serious diseases including cancer, arthritis, diabetes, etc, that can be traced back to poor lifestyle choices in your 30s.
On the other hand, the right choices will keep you healthy and fit for decades.
The wrong choices can not only cause, or contribute to, chronic diseases in the long-term. For example, not practising proactive health will reduce the effectiveness of your immune system which can have an adverse effect on your health and well-being in the short-term.
Building resilience and preventing problems
Being proactive, rather than reactive, will prevent many health problems and, for those that can’t be prevented, will enable early detection and the undoubted benefits of early treatment.
It will also help you to sustain a high level of health, and therefore a better quality-of-life, for longer than you would if you remain reactive, particularly if you put extra effort into:
- Stress management and work-life balance
- Maintaining physical activity and weight stability
- Relationship quality (partner, friends, community)
These three factors are strong predictors for people in their 30s of future quality-of-life, but they are not the only ones.
There are many other factors that are also necessary for good ongoing health, including exercise; diet and nutrition; regular check-ups; good quality sleep; and so on.
A list of these is summarised in the Checklist for the 30s below and explained in the following paragraphs. More information is available by following the links to the resource sections of this guide.
It’s not just your physical health that is at stake. Your cognitive ability, mental health and looks are all improved by good proactive health habits.
It’s not just your physical health that is at stake. Your cognitive ability, mental health and looks are all improved by good proactive health habits. By the way, including “looks” is not being superficial – people who look after their appearance are more particular about the food they eat and the exercise they do, both of which have a beneficial effect on general health. They also tend to look after their skin more, which can make a significant difference to their appearance, and sense of identity, in the years to come.
If you start to focus on the steps that are so important for your future health in your 30s, they will become habits that stick. On the other hand, bad habits also tend to stick. Some tips about gaining and maintaining good habits are in section 9 Healthy people have better habits.
Essentials: exercise, diet and other priorities
Exercise
The human species evolved to be active, with most of our history spent as hunter-gatherers. Our bodies are not designed to sit down for most of the day. We need exercise to keep us in shape, both literally and figuratively.
It should include stretching to maintain flexibility (dynamic stretching to warm up before exercise and static stretching after exercise). It should also involve resistance or weight-bearing activity to counter the muscle loss that starts in the early 30s, and to strengthen bones.
Aerobic exercise is very important and the 30s is an opportunity to embark upon one type of aerobic exercise that gets more difficult as we get older, namely intensive exercise – such as running, swimming, cycling, high intensity interval training (HIIT), etc. One of the benefits of this is the short-term boost you will get from the release of endorphins and, if you push harder, the rush of the “runners high”.
There is a more significant health benefit of intensive exercise. It increases the number of mitochondria (those “little batteries” in your cells that produce energy) and more mitochondria means more energy.
In addition, weight-bearing exercise will make your mitochondria stronger and, in turn, more efficient at producing energy and better at handling stress and inflammation.
To fully appreciate how important physical activity is, and what you should do, have a look at section 3 – Physical activity.
Diet
Diet (see section 2 – Diet and nutrition) is equally important so it’s wise to make sure you are eating the right foods. But what are the “right” foods? Many people think this means avoiding fast or highly processed foods and eating lots of vegetables. That’s a good start but it doesn’t go far enough.
The right diet needs to include a wide variety of vegetables, grains and fruits. This variety is essential for nourishment of your microbiome i.e. your gut bacteria, which play a critical role in good health.
In addition, your microbiome needs foods that contain probiotics (e.g. fermented foods such as yoghurt) and prebiotics (e.g. oats and legumes). Together they will provide the diversity and quantity of microbes that are so important (see section 2.5 – Microbiome). Without them, you will be more susceptible to various health problems, including some mental health issues (see section 4.5 – Microbiome and your brain).
The right diet will also support your metabolism by keeping your blood pressure, cholesterol, blood sugar and weight within a healthy range.
Other priorities for good health
While exercise and diet are very important, they are not the only proactive health practices that need to be addressed in our 30s, which is when early biological changes begin – muscle mass and bone density start to decline; blood pressure and cholesterol creep up; weight gain is more likely; and stress increases. Sleep, stress management, avoidance of some substances (such as tobacco) and minimisation of others (such as alcohol) are important (see section 6 – Other health priorities).
It is also important to get regular checkups or screenings in our 30s, especially if there is any family history or increased risk factors, such as lifestyle, being over-weight, etc.
Even without any added risk factors, it’s still wise to have a blood test to check for markers such as cholesterol and blood sugar every few years. For women, cervical screening (recommended from age 25) should continue.
Risks, early warning signs and symptoms
The 30s is a time to pay attention to what your body is telling you because a lot of early warning signs can be dealt with and lifestyle changes made before they turn into problems. For example, our metabolism starts to slow down in our 30s which often means putting on weight. If addressed early by adjusting diet and increasing exercise, some serious problems that are often associated with being overweight – heart disease; diabetes; thyroid dysfunction; etc – can be avoided.
Listening to your body means not dismissing an early warning sign as unimportant no matter how minor it may seem – sometimes, a minor change can be an indication of a more serious problem on its way. On the other hand, an early warning sign might be “normal stress” or “just ageing”.
How do you know the difference? There is a long list of early warning signs and symptoms in section 7 – Early warning signs – including “what’s normal, and what’s not”. However, many signs or symptoms are indeterminate and can point to different problems, so it is always wise to be sure by checking with your GP.
Even health issues that are commonly thought of as “old age” problems can affect people in their 30s. For example, Joel Brooker, a father of 2, had been feeling lethargic for some time so he made an appointment with his GP, who referred him for a blood test. When the results came back, his PSA (prostate specific antigen) was abnormally high. Further testing indicated he had prostate cancer – he was 33! Because he listened to his body, and saw his GP, early treatment was possible and he is OK. But it could have been different – many men die from prostate cancer.
The table below includes some risks that either emerge or increase during the 30s and recommended screenings.
| Health Risk | Signs or symptoms | Notes & screening recommendation | ||||
|---|---|---|---|---|---|---|
| Back problems and posture | Back pain and stiffness | Caused by inactivity and poor desk posture so these things need to be corrected and stomach strengthening exercises done regularly | ||||
| Cancer | Often no early warning signs for skin, prostate or cervical cancer | Testing is recommended if any family history or risk factors – talk to your GP | ||||
| Cardiovascular or heart disease | Being overweight and breathlessness after mild physical activity although often no early warning sign | Rare for the 30s unless there is a family history in which case blood pressure and cholesterol should be checked | ||||
| Pre-diabetes | Lack of exercise and being overweight but, often, there are no early warning signs | If there is a family history or lifestyle risk, blood sugar should be tested and possibly insulin resistance | ||||
| Burnout / stress | Difficulty in concentrating, fatigue or anxiety can be linked to burnout in the 30s | Depending upon the severity, it may be advisable to talk to your GP about this | ||||
| Weight / metabolic slowdown | Putting on weight | Have a look at section 7.1 for the various health issues associated with being overweight |
Target heart rates for exercising
Your target heart rate will depend on your objective, your age and your level of fitness. The first step is to work out your maximum heart rate (MHR) for exercising which is obtained by subtracting your age from 220. Therefore, a person who is 30 has a MHR of 190 bpm (beats per minute). If his/her goal is cardio endurance, the rule of thumb is to aim for 70-80% of your MHR i.e. a heartbeat between 133 and 152 bpm. There is more information in the table below.
Although it is a common misconception that fat burning only happens in zone 2, it does in fact happen in all zones although zone 2 is optimal for sustained aerobic fat metabolism. It is also a misconception that a higher heart rate always means better fitness – training in lower zones also builds endurance and supports recovery.
| Goal | Zone | BPM age 30 | Activity Examples |
|---|---|---|---|
| Light exercise or recovery | Zone 1 (50–60%) | 95-114 | Gentle walking, yoga, light stretching |
| Aerobic / Fat burning | Zone 2 (60–70%) | 114-133 | Brisk walking, steady swimming, light cycling |
| Cardiovascular endurance | Zone 3 (70–80%) | 133-152 | Jogging, moderate cycling, swim intervals |
| Speed & power | Zone 4–5 (80–100%) | 152-190 | Sprinting, HIIT, hill climbs |
Health records & important documents
Health records: If you are injured or suddenly fall ill away from home, and need to be treated urgently, your medical records could be critical to the outcome of your treatment. That’s why it’s important to ensure they are accessible online. Talk to your doctor about this: see section 6.11 – Important Health Documents.
Why a Will is not enough: If you are in an accident or become very ill, perhaps incapacitated, or even in a coma, who will pay your bills, arrange banking and otherwise manage your affairs?
You need to appoint someone in writing to manage your finances (a Power of Attorney) AND other documents enabling someone to make healthcare decisions for you (an Enduring Guardianship and an Advance Health/Medical Care Directive): see section 6.11 – Important Health Documents.
What to do – today – to improve your health
- Make a commitment to become more proactive and tell someone close to you about your decision, what you are going to do and when.
- Make a list of proactive steps you are going to take and when you are going to start on each one.
Below is a checklist for the 30s and a template for a proactive health plan that should be adapted by you for your specific circumstances, level of fitness and state of health. The more you cross-reference the links in this section about the 30s to the relevant part of the Proactive Health Guide, the more you will learn and the better your personal plan will be.
Proactive health checklist – for the 30s and ageing well
- Regular physical activity – both cardio and weight bearing
- Eat a balanced diet including a variety of colourful foods
- Keep an eye on weight and waist circumference
- Prioritise sleep despite life pressures
- Manage stress and focus on work/life balance
- Monitor skin health and sun exposure
- Monitor blood pressure and cholesterol
- Start routine health checks
Your proactive health plan
Putting your plan in writing is an important step towards improving your health and building future resilience. The more specific and detailed the plan is the better. For example, instead of setting your objective as “Aim for 3 hours of exercise each week”, it will be more effective if you say “Jog 5km each Wednesday and Saturday morning”. Instead of saying “Maintain a consistent sleep schedule” say “Go to bed at 10 PM and get up at 6:30 AM each day”.
You may want to do this on an Excel spreadsheet so that you can put in the starting date and have a column for each day of the month to keep track of how well you are progressing with your plan. Ideally, each day you will put a tick against each step that you have decided to embark on. Or a cross if you missed something you should have done on that day.
Remember, consistency is the key – it is better to do a little bit every day and continue doing it until it becomes a habit (see section 9 – Healthy people have better habits) than to do too much and burn out. That means – don’t set your sights too high when you start.
If you also want to track changes to various aspects of your health after embarking on your plan, have a look at section 10.2 – Track your progress
| Proactivity focus | Details of what I am going to do | How often | Day 1 |
|---|---|---|---|
| Deep breathing – see section 6.3 Breathing | I breathe deeply [in for 4 seconds; hold for 4; out for 4; and hold again for 4] and do it for 1-2 minutes whenever I need a deep breathing boost. The trigger to remind me to do this is … [e.g. when I start to lose concentration OR when I feel tense or under stress OR when I don’t feel happy, etc] | Multiple times throughout the day | |
| Diet & nutrition – see section 2 Diet/Nutrition | I eat a wide variety of vegetables, fruits, legumes and whole grains by adding …. [state specifically what foods you are going to add to your diet] | Daily | |
| I limit sugar intake, processed foods and salt [be specific what you are going to reduce or eliminate from your diet] | Daily | ||
| I boost my microbiome with probiotic and prebiotic foods [state the specific foods e.g. fermented foods – yoghurt, sauerkraut, etc] | Daily | ||
| Exercise – see section 3 Physical Activity | I do 30 minutes of … [e.g. brisk walking] twice per week before breakfast | Tuesday & Friday | |
| I swim for 30 minutes once per week | Saturday | ||
| I do weights [or use resistance bands] to preserve muscle twice per week | Monday & Thursday | ||
| I do balance exercises (e.g. tai chi, yoga) twice per week | Saturday Wednesday | ||
| I play tennis [or golf, etc] once per week | Sunday | ||
| I do a minimum of 10,000 steps every day | Daily | ||
| Medications | I check for interactions or side effects with GP or pharmacist if there are any changes in the way I feel and for any new drug | Insert date | |
| Mental health | I stay mentally active by … (e.g. puzzles, reading) See section 4.2 | Daily | |
| I learn … [e.g. about the 100 years war OR a new language OR a musical instrument] | Daily | ||
| I work on brain health [specify what you are going to do] See cognitive training section 4.2 | Insert when | ||
| I work on being positive See section 5.2 | Insert when | ||
| I take part in a purposeful activity [ e.g. volunteering or a project such as renovating part of your garden] See section 4.2 | Insert date | ||
| Mindfulness – see section 5.3 Mindfulness | I engage in mindfulness regularly during each day. The trigger to remind me to do this is … [when I daydream OR when I find my posture is poor OR when I lose concentration OR when I walk through a doorway OR … etc] | Multiple times per day | |
| Screenings & check-ups | Blood test including PSA and blood sugar; Colonoscopy; Mammogram; Skin cancer check; Eye test; Bone density scan, etc | Insert dates (month and year) for each one | |
| Sleep hygiene – see section 6.1 Sleep | I go to bed at 10pm and get up at 6:30am | Each day | |
| No screens 1 hour before bed | Each day | ||
| Address snoring or sleep apnoea with GP | Insert date | ||
| Social connections | I join a community group or interest-based club [be specific about what and when] | Insert date | |
| I stay engaged with friends and family, or community groups [be specific about what you are going to do and when] See section 4.2 | Weekly or monthly | ||
| Symptoms & early warning signs | I monitor changes to the way I feel and keep a written record of any signs that I think are unusual. See section 7.2 | Ongoing | |
| Vaccinations – see section 6.8 Vaccinations | I get an annual flu and pneumonia shot; I get a Covid 19 booster | Insert date for each one | |
| Other | This is for other issues that may be important for you |