As women, we have dreaded the day our poor eating habits catch up with us as far back as middle school – or even earlier, if you were unfortunate enough to be body-conscious in elementary school. Older women around us complained about not being able to get away with eating that extra slice of chocolate cake like they could at 17. In fact, many young women gain the stereotypical “freshman 15” at just 18 or 19 years old with tasty college cafeteria food and late-night pizza to soothe the growing pains of transitioning into adulthood with no parental supervision.
It’s common knowledge that all bodies and genetics differ. Sometimes, depending on factors outside of our immediate control such as medical conditions and hormonal fluctuations, it can be more difficult for some to control or maintain a healthy weight while others seemingly shed pounds at the drop of a hat. Age, however, is something none of us can outrun – no matter how genetically gifted we are.
How do we ensure that we maintain muscle mass and a healthy percentage of body fat as the increasing demands of marriage, careers, children, health issues and financial concerns plague our 30s? Here are two superpowers we can harness in order to stay fit and mobile as the years pass.
Go to Sleep
Bedtimes aren’t such a bad idea after all. If you’re not getting a healthy seven to nine hours of quality sleep per night, you might be setting your brain up to betray you. According to a 2024 article on WebMD, skimping on sleep creates a spike in cortisol, the stress hormone, which primes your body to conserve fuel, leading to a tendency to retain fat storage. Additionally, poor sleep negatively affects your body’s ability to process insulin, making your body even more likely to store fat.
Establishing a consistent sleep schedule, avoiding heavy meals and caffeinated beverages for a few hours before bed and eliminating bright lights, screen time and unnecessary noise can assist in improving sleepless nights. Some find using supplements such as melatonin to be helpful, while unwinding with a hot bath or calming aroma therapy may do the trick for others.
Focus on Resistance Training
Any exercise is better than nothing. Taking a brisk 30-minute walk in the mornings or during lunch breaks can do the body a world of good, but it is important not to overlook the importance of incorporating weights into your workout. Regular cardiovascular activity has a surplus of benefits, such as reducing the risk of heart disease and improving mental health to name a few, however, many women are still hesitant to hit the weights section at the gym.
Did you know that it is easier for the body to burn fat when it has more muscle mass? A Medical News Today article explains, “While cardio primarily burns calories during the activity, strength training boosts metabolism. This leads to an increase in calorie burn even during rest, also known as basal metabolic rate. Integrating both forms of exercise can maximize weight loss efforts.” The article also lists the benefits of strength training, including increased mobility, strength and endurance, stronger bones (reducing the risk of osteoporosis) and mood-boosting properties. In our 20s and 30s, it is important to build and maintain as much muscle mass as possible, as it only decreases with age.
Don’t panic just yet. Weight training doesn’t have to look like power lifting or body building. Interval training that incorporates higher repetitions of lower weighted movements can be a great way to integrate cardiovascular activity and weight training all at once, minimizing your time spent sweating for those with busy schedules. Want even more of a challenge? Join a CrossFit gym or group exercise class to meet other like-minded people and expand your social circle while staying in shape.
