Proper Fitness for Thirtysomethings, When the Body Starts to Slow

The changes that occur as the body ages differ from person to person, of course, but one universal truth is that, at some point, your body will start to slow down. This may be imperceptible at first; nothing more than some extra pains in the morning can be the first sign. With time, however, every physical activity that used to be easy as a teenager will become much, much more difficult. For the average person, this breakdown typically begins sometime after their 30th birthday. It may be in their late thirties, or even into their early forties, but the big 3-0 is a pretty definitive line between youth and adulthood when it comes to the body's ability to regenerate and recover.

While there are continuously developments in science and medicine that can aid in keeping the body younger for longer, many are so expensive that they are only readily available to the wealthy and professional athletes. Hyperbaric chambers, massive doses of human growth hormone and hour upon hour in the gym every day are all options that are likely to elude the average person. The question, then, is what to do to help to stave off the negative effects of aging? From a purely utilitarian standpoint - without focusing on wrinkles and aesthetics - the answers can be fairly straightforward.

The primary adaptation, of course, is diet. Without going into too many details, it is important to understand that as the body ages it requires less "fuel." In short, you should probably be eating less in your thirties than you did in your twenties. Minimizing foods that are high in saturated fat, preservatives, cholesterol and carbohydrates is, of course, a good move as well, as is consuming plenty of vegetables and fruits. For many, however, the primary question that arises from aging is what type of exercise is feasible.

Those who have played sports as children and teenagers know by the time they turn 30 that those little nicks, bruises, strains and tears have a cumulative effect, all of which make it harder to exercise in the same manner that we are capable of as teenagers and young adults. If your body has started to slow down and makes certain types of exercise difficult, here are some tips on how to proceed with staying healthy without getting hurt.

Walk, Don't Run

It pains me to write this almost as much as it pains my knees and ankles to run. If you've logged significant miles running on roads and trails, chances are you're acutely aware of how things start to feel when age begins to catch up. Walking may not feel quite as good as running for those accustomed to the latter, but it is still an excellent source of exercise and a great way to stay in shape. If health is the goal, get over the desire to run and slow down a bit. It's easier on the joints, gets the heart pumping and, minute for minute, compares favorably to running. If you're not satisfied with the switch to walking, walk as fast as you can without breaking into a run and increase the amount of time that you walk to make it a more intense workout.

Nautilus vs. Free Weights

Young people, and men especially, enjoy lifting free weights to add bulk and muscle. As the body starts to age, however, using free weights can be more difficult and, at certain ages, downright dangerous. Nautilus machines can offer great weight-lifting options to help build lean muscle, increase metabolism and burn calories all at the same time. Like the switch from running to walking, this may be a tough transition for those accustomed to slinging dumbbells, but it is a good switch to make, especially for injury recovery or as the body begins to age.

Swimming is Probably the Best Exercise

Chances are you've already heard this many times, but swimming is perhaps the perfect exercise. It builds lean muscle while also providing excellent cardiovascular fitness, and puts less pressure on the joints than just about every other form of exercise. For those recovering from injuries, dealing with arthritis or whose bodies have simply slowed down after hard use for many years, swimming is a great way to stay in shape without really slowing down.