After age 30, the male body begins to change, but it may take you awhile to notice the differences. Your muscles may start to deteriorate faster, your stamina may decrease, and your metabolism may slow.
Here are five tips for maintaining your health in your 30s:
1. Make stretching a habit
According to Men's Health magazine, your flexibility begins to decrease in your 30s. If you do not live an active lifestyle, this process may begin even earlier. Since both muscles and connective tissues can shorten, it's important to develop a habit of stretching.
Consider practicing yoga to maintain or increase your flexibility. You don't have to take classes, either. In fact, you can find an amazing collection of beginner's videos on YouTube to start your home practice.
2. Schedule an appointment to check your lipid profile
After 30, your risk of high cholesterol and triglyceride levels grows. According to the Mayo Clinic, high cholesterol levels increases your chances of developing fatty deposits in your blood vessels. Over time, your risk of heart disease and stroke will increase, too.
Ask your doctor for a lipid panel to determine if you need to change your dietary habits. A health care professional will be able to give you personalized advice on how to regulate your lipid levels, if necessary.
3. Practice aerobic exercises
Your heart is a muscle, and like all other muscles, it's ability to perform work decreases with age. To ensure your heart is healthy throughout your 30s, the Mayo Clinic recommends regularly engaging in aerobic exercises such as walking, bicycling and swimming.
Aerobic exercise has a number of benefits, including increased stamina, lower cholesterol levels and an improved immune system. Talk to your doctor before beginning any new exercise regimen.
4. Watch what you eat
In your 20s, you may have been able to eat and drink whatever you desired without feeling any significant health consequences. This may not hold true for your 30s. As your metabolism decreases, fatty foods may have a more significant impact on your overall health.
Try to lower your intake of red meats, sugary drinks and simple carbohydrates, while increasing your intake of whole grains, vegetables and lean proteins. Consult with a dietician if you have concerns about your eating habits.
5. Quit smoking cigarettes
According to Statistics Canada, more men still smoke cigarettes than women. In fact, roughly 22 percent of Canadian men smoke at least one cigarette per month. In addition to increased risk of cancer and lung disease, smoking can lead to a number of other health effects. The American Lung Association reported that other consequences include increased risk of macular degeneration, Type 2 diabetes, erectile dysfunction and gum disease.
Quitting smoking is always the right choice, especially if you have had the habit for many years. Talk to your doctor about your options for quitting.