Bean's point: it's never too late. That said, there are some limits to how much you can progress. "Workouts aren't going to turn someone in their 80s, 90s or 100s into someone who is 40 or 50 years old, but most people can get stronger and improve their endurance," says Dr. Bean.
A final word on fitness in your 30s
It's never too late to focus on your health and wellbeing. If you have fitness goals to achieve, don't forget HBF can help. Good luck with your new fitness habits!
Don't think that just because you are "only" 30 you are not at risk for illnesses. Diabetes, high blood pressure and other lifestyle illnesses may be already starting in your body. You need to catch them fast and take action now to reduce them.
Eating healthy food is important at any age, but it's especially important for teenagers. As your body is still growing, it's vital that you eat enough good quality food and the right kinds to meet your energy and nutrition needs.
Regardless of your age, you can take action to maintain good health as well as reduce your risk of developing chronic disease. It's never too late!
It's Not Too Late for Healthy Living
Don't think that just because you are in your 60s, all your cards have been dealt when it comes to health. Even the changes you make now can significantly improve your health and, in some cases, reverse some of the damage that might have been done in your younger years.
No matter what your age, you can improve your fitness.
If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.
Never Too Late
Implementing healthy changes as an adult can also reduce your risk of developing these conditions in the first place. Dietary changes can lower LDL blood cholesterol, blood pressure and blood sugar — all precursors to heart disease.
Research shows that eating ultra-processed foods can speed up the aging of your cells. Much of this is due to ultra-processed foods often containing a high amount of hydrogenated oils, which are full of trans fats and can promote the chronic inflammation that hastens the breakdown (or aging) of your cells.
They have found that people can gain sizable health benefits at any age by cutting back on highly processed foods loaded with salt, sugar and other additives and replacing them with more nutritious foods like fruits, vegetables, nuts, beans, lentils, seafood and whole grains. The earlier you start, the better.
A significant amount of the body's growth begins to take place around ages 10-12 and peaks around 13-14. Because a teen's body is growing and developing so much at this time, they have higher metabolic needs. This means they need more calories and more vitamins and minerals, especially certain ones like calcium.
While you may start to feel the positive effects of exercise in just two weeks, physical results will take much longer to show up. If you have not worked out in a very long time and have lost any level of physical fitness, it can take two months of working out most days of the week to reach a moderate level.
The third decade of life brings a degree of self-awareness and understanding that is difficult to capture in previous years. Armed with a deeper knowledge of who you are and what you like, you start interrogating the choices you never even thought to question before.
The human body is made up of fat tissue, lean tissue (muscles and organs), bones, and water. After age 30, people tend to lose lean tissue. Your muscles, liver, kidney, and other organs may lose some of their cells. This process of muscle loss is called atrophy.
Metabolism slows down, so the amount you ate in your 20s may cause weight gain in your 30s. After age 30, inactive adults lose 3% to 8% of their muscle mass per decade. Extra weight = higher risk for diabetes, heart disease, cancer, and arthritis.
Physical capacity and muscle strength generally peak between 20 and 30 years of age and then start to decline [R]. This is partly due to the fact that the body isn't able to provide muscles with oxygen at the same high rate it did before due to a drop in cardiac output and VO2Max [R].
Premature aging is a condition where a person ages faster than they should. It can happen due to genetics, environment, or a combination of both. Premature aging is also called hyperglycemia and hyperglycemia-associated disorders (HAGD). Premature aging can also cause hair loss, dry or itchy skin, and joint pain.
It's when your body looks older than your actual age. The most common signs of premature aging include: Skin changes like wrinkles, age spots, dryness, loss of skin tone, hyperpigmentation around your chest and sagging. Hair loss or graying hair.
1) A Constant Diet of Unhealthy Foods
Eating primarily processed foods and trying too many crash diets may speed up the rate at which your cells age. Research has shown that diets high in sugar and advanced glycation end products, or AGEs, also speed up your body's aging process.
“As we age we generally are less active,” says Dr. Hodges. “On average people over the age of 60, and certainly older than 70, have a lower need for energy than when they were younger because they expend less energy, with energy being calories. Generally speaking, their caloric needs are lower because they do less.”
Maintaining fitness after the age of 35 can seem like a challenge, but it's important to remember that it's never too late to start making healthy changes in your life.
Young adulthood (generally defined as 18 to 22 or 18 to 25) Later adulthood (generally defined as mid-20s and older)
At the cellular level, we start to age around the age of 25. This is when cell turnover loses speed, and it is also the time when the production of collagen, elastin, and hyaluronic acid—substances that keep our skin firm, elastic, and hydrated – slows down.