Five best exercises that can help you stay fit in your 30s

To maintain optimal health and fitness in your 30s, it is crucial to include exercise in your daily routine.

Studies have shown five types of exercises that work particularly well when you hit this pivotal age. These exercises include resistance training, yoga, aerobic activities such as cycling, balance exercises and functional training.

Resistance training, according to the American College of Sports Medicine, facilitates muscular endurance and strength, promoting bone density, and aiding in maintaining a healthy bodyweight.

A study in Preventive Medicine Reports noted that it reduces symptoms of depression and anxiety. This exercise is best done at least twice a week.

It can include lifting free weights, using resistance bands or bodyweight exercises like push-ups, pull-ups and planks. Use weights as well by doing exercises like barbell squats, RDLs, circuit training, bench press, deadlifts, leg raises (using weights).

In your 30s, flexibility and balance become more critical. This is where yoga comes in. It benefits your physical and mental health, according to a study published in Complementary Therapies in Clinical Practice.

Yoga keeps you flexible, improves balance, reduces stress, and helps maintain a healthy weight.

Aerobic activities such as cycling are essential and should be integrated into your workout regime. The American Heart Association emphasises that cycling helps reduce heart disease risk and maintains blood pressure.

An hour-long leisure ride or a more strenuous half-hour ride thrice a week is ideal.

Balance exercises gain importance as you age. These workouts are crucial for maintaining coordination, which typically diminishes with age due to lost muscle strength.

According to Harvard Medical School, they reduce the risk of falls and injuries. Simple balance exercises like standing on one foot or heel-to-toe walks integrate well into your routine.

Finally, functional fitness, often overlooked, focuses on training the body for daily life activities. As per a scientific study in the Journal of Strength and Conditioning Research, this type of exercise reduces the risk of injury and improves the quality of life.

These exercises include push-ups, walking lunges, jump squats, lateral squats, burpees and many more.

Incorporating these five scientifically backed exercises into your routine in your 30s guarantees not only physiological benefits but also improved mental health.