How to Stay Active in your Thirties

How to Stay Active in your Thirties

You are not a teenager anymore. You don’t have enough time for the gym.

Ever thinks that how time flies, there was a period in the past that you’re chilling and hangout with friends.

And now it feels that everything changes in the blink of an eye.

You are messing your head in work whole day and feeding kids as soon as you reach home.

Well if you’re feeling something like this, then welcome my friend to thirties.

In the thirties, we always try to provide our best for our family, kids and all. But we forgot about ourselves.

Just tell me, if you don’t take action now how you’re going to feeding your family in the long run?

So in the running of life how do you manage to keep healthy and active?

Don’t know? No problem.

In this article, I am going to share with you some natural easy to follow tips to stay active in 30’s applicable for both females and males.

Roadmap to Healthy Active Life during the ’30s

How to Stay Active in your Thirties

1. Create Balance Between Work and Home

How much time do you normally spend with your kids?

How often you came home late from work and seeing your kids are already sleeping?

Yeah, work is important, I mean without work how you’re going to feed your family, but atleast you can follow some office fitness tips

But it is also as much important to spend some time with your beloved ones who are waiting for you at the dinner table.

Yet still in some cases how hard you try, still it’s not possible to come home.

Well, I guess you can try this thing (i am not sure this will suit you or not). Take a ride back home when you’re a family is ready for dinner and leave again for office.

Your family will happy, hence you’re happy.

Likewise, you got a chance of eating fresh homemade food which is way more healthy and nutritious than your workplace food.

2. Regular Doctor Checkups:

How frequently do you call your doctor for a checkup?

None of the time unless if any disease hitting us.

But now you are 30 years old, The probability of getting sick is now greater than when you’re child or teenager.

It is a good practice to meet doctor once in a month to make a move if there is something which will harm you badly in the longer run.

3. Stop Running Away from Exercise & Yoga

Remember when we’re in high school how energetic we are all day.

Because our day starts with physical stuff and ends with the same.

We play constantly, running all day. That’s why we remain active.

However, that peaceful time was gone. We have a busy life now we are at the stage of life when we are seeing our kids playing all day.

But you know it’s true to stay fit and active all life just do one thing- Physical exercise.

Now at the ’30s, you have to figure out at least 30 min to 1 hour daily for exercise, otherwise, you will suffer badly in the longer run.

Utilize your free time. Say no to mobile, internet, TV, etc. First workout then do whatever you want.

4. Give Some Time Alone to yourself

Spending time alone is as much as essential to spending time with a family.

I mean, we already living a stressful life. Responsibilities, Work, relationships, etc disturb our mind badly.

It’s good to spend some time alone, maybe practicing meditation or think for a solution of any business-related problem.

It helps to reduce your stress level and make you feel active and fresh.

5. Sleep well

try to sleep for minimum 8-9 hours daily as it helps to rejuvenate the body energy and make your mind active after you wake up again. to sleep without issues you can also make use of sleep machines as they produce ambient noise useful for sleeping.

6. Drink every possible drop of water

Drink lots of water daily it is useful to keep our body hydrated and working. without water you cant survive and your body metabolism stops. so keep your self hydrated always and your body will keep working for long. you can also drink fruit infused water as it gives vital vitamins and minerals to the body also besides having better taste.

7. Diet for the ’30s

As we are getting older, we need to focus more on our body weight and our diet.

I mean to remain active all day we need to eat fresh and energetic foods.

Before jump on foods first, let’s talk about weights.

Do you sure your bodyweight is ideal?

Well, you can check your weight is right or not here based on your age and height.

If the result is overweight, you need to act now because with the increasing age, the more it’s going to be hard to decrease fat.

Question for you:

What should you eat to remain energetic all day?

Well, to remain fresh in the office you need food items which gives you long-lasting energy.

List of Everyday Long Lasting Energy Foods:

  • Yogurt
  • Quinoa
  • Oats
  • Avocado
  • Banana
  • Pasta
  • Chickpeas
  • Brown rice
  • Sweet Potatoes
  • Tuna
  • Cottage Cheese
  • Salmon
  • Nuts
  • Lentils
  • Green tea
  • Seeds (flaxseeds, pumpkin seeds)
  • Beans
  • Eggs

Some energy full Recipes you may try:

1. Baked Sweet Potatoes

Calories intakes: 215

Cooking time: 50 minutes (5 min prep + 45 min bake)

Method: Toaster oven


2 sweet potatoes of 8 oz each

1/2 tsp oil (coconut/avocado/olive/canola oil)

How to cook?

1. Preheat the toaster oven to 400 F at the bake settings

2. Peel down the potatoes and rinse well and dry totally with a towel.

3. Make cuts over the potatoes with a sharp knife and spread some oil with hands.

4. Transfer to the baking sheet and transfer baking pan to the toaster oven.

5. Bake until 45 minutes and press with a knife to realize it turns soft or not.

6. Let out and take rest for 5 to 10 minutes before serving.

2. Pasta, Kale & Chicken

Note: This recipe is really helpful in burning fat. I have been eating this dish for 4 times each week. So by keeping healthy factors in mind, I make my own thin pasta at the home by using a pasta machine.

Note: If you also want to give a try then you can buy “Isiler pasta machine”

Calories intakes: 1155

Protein: 95 g

Carbs: 154 g

Servings: 2

Cooking time: 20 minutes


2 tbsp mustard (wholegrain)

2 chicken breast, cubed

350 g pasta

2 garlic cloves, crushed

2 orange juice

2 cups of kale

Cooking directions:

1. Take a saucepan and boil the pasta.

2. Meanwhile, take a skillet, include garlic and chicken and fry the or 10 min.

3. Take a big bowl, spread the kale on it. Pour boiled drained pasta over kale and stir.

4. Add chicken in the bowl.

5. Spill out juice and mustard and mix everything well.

6. Serve.


By following these tips in your 30’s as well as during the ’40s, ’50s, etc. You will never face problems related to health, lack of energy, etc.

To wrap up things quickly on How to Stay Active in your Thirties:

1. Create a balance between work and home.

2. Regular doctor checkups

3. Do exercise and yoga

4. Sleep well.

5. Drink more water

6. Make your diet energetic

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