How to be Healthy and Fit in Your 30s

It's never too late to make change!

taco salad

Don’t despair if you’re a little tardy to the health party! It’s never too late to start your journey toward a fitter lifestyle. Learn how to be healthy and fit in your 30s.

Your 30s can be a crazy time, so it’s more important than ever for you to carve out time to take care of you. One of the best investments you can make in your health and well-being is to begin developing good lifestyle habits. Make the commitment now to take charge of your body to help retain health and slow down the aging process, which includes a lower metabolism and less muscle mass.

Eating Tips for Your 30s

Eat three small meals and two nutritious snacks every day.
Kids, careers, and everything in between….it’s easy to miss out on meals because your to-do list is obnoxiously long. Commit to eating every three to four hours to stay energized and to prevent the blood sugar dives that lead to unhealthy snack choices. Get started with:

Slim Down with the 7-Day Meal Plan
28-Day Weight Watchers Meal Plan
25 Best Flat Belly Snacks  

Pile on those beans.
As we hit our 30s, Mother Nature takes her toll on our body, including our skin. One way to keep your skin younger- and fresher-looking is to eat plenty of legumes, which offer lots of skin-pampering antioxidants. They also provide an animal-free source of protein that nourishes lean muscle tissue, a natural metabolism booster. Dig into tasty dishes like Protein Bean Salad with Tuna and Onions or Roasted Garlic Hummus.

Pare down portions.
If you’re in the over-30 set, you may need 150-200 fewer calories per day than when you were in your late teens and twenties. Adjust your portion sizes to accommodate that slowing metabolism and keep your body at a healthy weight. Recipes like Veggie Lasagna Rolls and Skinny Taco Salad in a Jar are delicious, perfectly-portioned ideas to help you stay slim.

Exercise Tips for Your 30s

Get into an exercise routine.
Now is the time to get into an established exercise routine that helps you maintain a healthy weight and strengthen bones to lower the risk of osteoporosis. Make time to exercise three to four days each week—and stick to that schedule. Remember, this is an investment in your health and well-being!

Learn 5 Tips for Starting a Fitness Routine. Then tap resources like Beginner’s Total Body Fat Blasting Routine and 7-Minute Body Weight Blast Workout to start changing how you look and feel.

Add weights to your workouts.
Your metabolism is starting to slow down naturally, but regular resistance training will build lean muscle tissue, which raises the metabolism because it burns more calories at rest than fat.

Try a workout like Tone Your Butt in 14 Days—it incorporates dumbbells to shape and tone that derrière. If you don’t have weights on hand, give routines like 5-Minute Body Weight Workout a go.

Stretch every morning and before workouts.
Make like a cat and get long! Regular stretching has loads of benefits for women in their 30s. For example, it gives you the range of motion to stay on top of your world, making it easier to reach behind the sofa for that dropped cracker and lift grocery bags from the back of the trunk. Get going with 9 Stretches to Feel Revitalized When You Wake Up.

What’s more, a pre-workout stretch is critical for loosening up joints and muscles so you don’t injure them while you’re working up a sweat. Stretching increases blood flow to the muscles, too, which means they work more effectively. Learn 10 Essential Stretches for Runners.


Make changes you—and everyone else—can see! Check out our Total Body Transformation Program. It gives you 12 weeks of workouts that sculpt, tone, and tighten.

The Skinny Ms. kitchen is always cookin’ up something tasty! Subscribe to our newsletter for access to our latest clean-eating recipes to help you stay healthy and fit in your 30s.


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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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