Major Red Flags That You Need More Exercise In Your 30s, Coach Says – Eat This, Not That

One of the most important things you can do for your health when you’re in your twenties is exercise regularly. Many people neglect their fitness when they are in their twenties and below, and by the time they reach their thirties, it catches up with them. This is why it is essential to start exercising as early as possible and to maintain a healthy lifestyle, as it becomes much more difficult with age. After you hit 30, you start losing 3-5% muscle mass every 10 years. This leads to a slower metabolism and fat gain, so you need to do everything you can to build and maintain it.

It can be easy to make excuses when your schedule fills up really quickly, but it’s worth setting aside time to run or hit the gym for a sweat session. You will feel so much better mentally and physically, and you will reap lasting health benefits. So if you’re in your 30s and not sure where you are with your health and fitness, here are four major red flags that you need to exercise more. You can turn things around and establish a better fitness routine as soon as possible. (Your body will thank you!) And then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, the trainer says.


One of the first fitness tests we experience in physical education class is the one-mile run. Love it or hate it, it’s a pretty good measure of your aerobic fitness. Even if you’re not a runner, you still need to have a good aerobic base to be able to run a mile without stopping. Besides endurance, you need to be able to have good cardio for your heart health.

If you haven’t run in a while, don’t worry, because you can still do it. Start with a shorter distance where you can maintain good form and a steady pace, then slowly increase your volume.

Related: If You Can’t Do These Exercises, You Need to Exercise More

woman with sore face expression doing hard and tough fitness exercises on plank or push ups feeling pain in muscles during diverse group workout class in gym

The push-up is a basic upper body exercise that most people should be able to perform. This move requires muscle mass and upper body strength, as well as core strength. If you can’t perform a single pushup, that’s a telltale sign that you need to incorporate strength training and bodyweight movements into your routine. Start with planks, incline push-ups, and also dumbbell bench presses to build your pushing muscles.

Related: The #1 Best Supplement for Building Muscle, According to Science

Stressed businesswoman rubbing her eyes in the office.

If you’re in your 30s and struggling with your energy levels throughout the day, that’s a sign that you need to start exercising and adopting a healthier diet. Due to our modern lifestyle, many of us sit at a desk all day, staring at a computer screen and barely taking a few steps.

Although you may not have a lot of energy, you will feel so much better and more rested once you exercise. make the heart beat and the muscles wake up.


As the statistics show, we have an obesity crisis here in the United States. Many Americans have excess body fat, which can negatively impact their overall health and quality of life. According to Harvard Health Publishing, excess body fat is linked to high levels of “bad” cholesterol. It can also lead to extremely serious health problems such as high blood pressure, strokes, heart attacks, diabetes and cancer.

Men should have 15% body fat or less to be fit, and women (ages 30-39) should be in the healthy range of 20%-24%. You can have your body fat percentage checked with a DEXA (Dual Energy X-Ray Absorptiometry) scan to see where you fall within that range, and for expert-approved advice in nutrition, fitness and health, check out 44 ways to lose noticeable inches of belly fat.

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