Get tips on how to stay fit and healthy in your 30s from Dr Tan Hong Chang, Senior Consultant from the Department of Endocrinology at Singapore General Hospital (SGH).
Continued from previous page.
In general, you need a slightly lower energy intake in your 30s than in your 20s. Examples:
If you are a
woman in your 30s, weigh 55kg, and hold a sedentary job, the recommended energy allowance is:
1,700 kcal (if you engage in light activity)
1,900 kcal (if you engage in moderate activity)
2,000 kcal (if you engage in vigorous activity)
This is about 50 calories less per day than what is recommended in your 20s.
If you are a
man in your 30s, weigh 60kg, and hold a sedentary job, the recommended energy allowance is:
2,000 kcal (if you engage in light activity)
2,200 kcal (if you engage in moderate activity)
2,500 kcal (if you engage in vigorous activity)
This is about 100 calories less per day than what is recommended in your 20s.
Going beyond calorie counts and exercise in your 30s: building muscle mass
In your 30s, beyond keeping tabs on your calorie intake and getting some exercise every day, you should also focus on building muscle mass.
Your muscle mass and bone mass begin to decline when you are in your 30s. It is therefore important to begin a strength-training exercise regimen at this age while continuing the daily exercises you began in your 20s.
“If you don’t challenge your muscles with strength-training, you can lose 2kg or more of muscle each decade,” says
Dr Tan Hong Chang, Senior Consultant for the
Department of Endocinology and LIFE Centre (Lifestyle Improvement and Fitness Enhancement) at Singapore General Hospital (SGH), a member of the
Lifting weights is an effective strength-training exercise.
Extra precautions before you embark on an exercise regimen
If you haven’t done regular exercise in your 20s, it is important to start in your 30s. But remember to begin slowly, with lower-impact activities like swimming and walking, and
gradually increase the pace and intensity.
Do keep in mind that if you have health issues that restricts your ability to exercise, such as knee problems, you may want to check with a doctor or physiotherapist first.
“Health in your 20s and 30s is about developing good eating and activity habits to build muscle and bone mass and prevent diseases from taking root. This will serve as a strong foundation for your later years,” adds Dr Tan.
Need help adopting a better lifestyle? The
LIFE Centre at Singapore General Hospital (SGH) has a multidisciplinary team of experts who can provide you with guidance on weight management, exercise and diet.
See previous page for the
tips on how to stay healthy in your 20s.
Check out our other articles on weight management:
Middle Age Weight Gain: Why Is Putting On Weight Easy (But Shedding It Hard)
How to Discover (and Activate) Your Fat-Burning Zone
Which Burns More Fat, Resistance Training or Aerobic Exercises?
Our Complete Guide to Healthy Weight Loss
Have Difficulty Exercising Regularly? Our Psychologist Shares 10 Tips