“I used to skip workouts and feel nothing. But now, in my 30s, I feel everything—tight joints, slow mornings, and less energy. That’s why exercising is no longer an option for me—it’s essential.” — Rowland Daliwe
Why Exercising in Your 30s Is a Must, Not a Maybe
If you’ve hit your 30s and noticed your body reacting differently—you’re not alone. Many of us feel like our energy dips faster, we gain weight more easily, and we don’t recover as quickly. That’s because exercising in your 30s isn’t about getting a beach body anymore—it’s about survival, longevity, and mental clarity.
According to research, muscle mass starts to decline in your 30s, metabolism slows, and hormone levels begin to shift. Add work stress, family responsibilities, and financial pressure, and it becomes clear why your 30s require more intention when it comes to your health.
Hiking, Home Workouts, and Fasting: My Personal Fitness Journey
Staying fit in your 30s doesn’t mean you need a gym membership or expensive gear. I’ve been there—tight on cash, no access to a gym. But that didn’t stop me.
Working Out at Home When the Gym Isn’t an Option
There were days when I simply couldn’t afford the gym. So I made my room my training space. I pushed my bed aside and did bodyweight exercises like:
- Squats
- Push-ups
- Mountain climbers
- Planks
These movements might seem basic, but they build strength, improve mobility, and require zero equipment. Consistency matters more than complexity.
Fasting + Fitness: A Powerful Combo
I’ve also practiced intermittent fasting—often going 18 to 48 hours without food, only drinking water. I’d break my fast with something wholesome: mashed sweet potatoes, roasted yam, or chicken breast with vegetables.
Pairing fasting with light workouts taught me discipline. It boosted my mental focus and helped me manage my weight without obsessing over calories.
ALSO READ: I Didn’t Eat for 72 Hours — What Happened to My Mind and Body?
Hiking the Aburi Mountains
And on weekends? I hike. The Aburi Mountains in Ghana have become my sanctuary. The sweat, the steep climb, the open sky—it’s therapy for the body and soul. Hiking strengthens my legs, burns calories, and resets my mind.
The Science Behind Exercising in Your 30s
Muscle Loss Starts Now
From age 30, adults lose 3–8% of muscle mass per decade unless they actively resist it. That’s why strength training becomes crucial.
Slower Metabolism Means More Weight Gain
Metabolism naturally slows in your 30s. According to the National Institute on Aging, this makes it easier to gain fat and harder to lose it—even if your eating habits stay the same.
Mental Health and Exercise Are Deeply Connected
Physical activity releases endorphins—your brain’s feel-good chemicals. Just 15 minutes of exercise a day has been shown to reduce the risk of depression by up to 26%, according to a Harvard study.
What Happens If You Don’t Exercise in Your 30s?
Increased Risk of Disease
A sedentary lifestyle in your 30s sets the stage for:
- Type 2 diabetes
- Heart disease
- High blood pressure
- Osteoporosis
According to the CDC, physically inactive people are 30% more likely to develop these conditions later in life.
Poor Mental Health and Fatigue
Skipping exercise doesn’t just affect your body—it clouds your mind. Inactivity is linked to anxiety, depression, and sleep issues. On the other hand, a 20-minute workout can improve cognitive function and mood.
How to Make Exercising in Your 30s a Habit
If you’re not sure where to begin, don’t worry. You don’t need a six-month plan—you just need to move today.
Start Small, Stay Consistent
Set a goal of moving 20 minutes a day. You can walk, stretch, dance, or follow a beginner workout video on YouTube.
Use Your Environment
Can’t go to the gym? No problem. Use stairs, resistance bands, or just your bodyweight. I’ve done hundreds of squats and push-ups in my room—and they worked wonders.
Make It Social
Invite a friend for a walk or join a fitness group. Accountability makes consistency easier.
Track Your Progress
Write down your workouts, how you felt after, and what you ate. It builds momentum and gives you something to reflect on.
My Weekly Exercise Routine at Age 33
Here’s what a typical week looks like for me:
Monday – Bodyweight Strength
- 3 sets of 20 squats
- 3 sets of 20 push-ups
- 1-minute planks
- 2 rounds of burpees
Wednesday – Core + Flexibility
- 3 sets of crunches
- 2 rounds of mountain climbers
- Hip mobility stretches
- Deep breathing
Friday – Cardio Day
- Fast-paced 1 hour walk or jog
- Jump rope
- Cool down with a slow walk and full-body stretch
Weekend – Aburi Mountain Hike
- 2 hours hike
- Light stretch under the trees
- Post-hike hydration and clean meal (often fruit and protein)
This rhythm helps me stay balanced without burning out.
What Experts Say About Exercising in Your 30s
Dr. Engelbert Nonterah, a Cardiovascular and nutrition epidemiology expert:
“Most of the chronic diseases we see in people’s 50s and 60s start taking root in their 30s. That’s when your lifestyle either builds you up or breaks you down. Movement is medicine.”
He adds that even a 15-minute walk a day can reduce the risk of high blood pressure and improve heart health significantly.
Combining Fasting and Fitness: What You Should Know
If you’re combining intermittent fasting with exercise, keep these in mind:
- Stay hydrated—drink lots of water and electrolytes.
- Don’t overtrain while fasting. Start with low-impact movement.
- Break your fast with protein, fiber, and healthy fat.
I’ve broken fasts with roasted yam, boiled eggs, and a handful of groundnuts—it keeps me energized and grounded.
Frequently Asked Questions
How often should you exercise in your 30s?
Aim for at least 150 minutes of moderate exercise per week and two days of strength training.
Can I start exercising in my 30s?
Yes! Starting in your 30s is not too late. In fact, it’s the perfect time to build long-term habits.
What’s the best type of workout for people in their 30s?
A mix of strength training, cardio, and flexibility exercises. Bodyweight workouts and brisk walking are great starting points.
Final Thoughts: Don’t Wait for a Health Scare
Exercising in your 30s is about prevention, power, and personal ownership. Don’t wait for a diagnosis, a backache, or a sluggish day to wake you up.
Your body is your most valuable asset. Whether you’re fasting, hiking the Aburi Mountains, or doing push-ups on your bedroom floor—every rep, step, and stretch counts.
Start where you are. Move daily. And remember: health isn’t a destination—it’s a way of life.
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