Heart-healthy exercises doctor recommends to do after age 30

What exercises to do after 30

The doctor highlighted the benefits of strength training, which include reducing the risk of cardiovascular disease and Type 2 diabetes.

"Muscle mass plays a crucial role in maintaining a truly healthy body, especially as we age. Starting as early as our 30s, we naturally lose about 3–5% of our muscle mass each decade. And this can lead to issues like weaker mobility and a higher risk of falls," the message stated.

Strength training can be a powerful tool to counter this process. Muscles help support daily activities, such as getting up from a chair and reduce the risk of fractures and chronic conditions like diabetes and heart disease.

This becomes even more important with age, as muscles not only aid mobility but also stimulate metabolism and enhance mental resilience.

Adults should work on all major muscle groups — hips, legs, back, chest, abdomen, arms, and shoulders — at least twice a week.

Exercises should be performed to the point where it becomes difficult to do another repetition without assistance.

Strength training doesn’t have to take place in a gym, although lifting weights or using resistance bands can be excellent options.

Can you exercise late in evening

Evening workouts don’t negatively affect the quality of sleep. However, one critical aspect should be considered.

Engaging in intense workouts less than an hour before bed may disrupt the process of falling asleep. For this reason, it's better to finish exercising at least 90 minutes before bedtime.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.