Realistic fitness in your 30s

[Anonymous]

To the "I don't have a single stretchmark" PP, stretchmarks aren't only limited to pregnancy. It depends on your luck. For me, I'm 30 but was a porky teenager so even though I am now in great shape and am choosing not to have kids, I actually have stretchmarks which look better or worse in different lighting. I also am a woman of color so I think stretchmarks also look more obvious for me.

[Anonymous]

One of the best things about exercising, particularly cardio combined with regularly strength training, is that IMO, it is a really great way to maintain a fit, young looking body. When I was in my 20s I regularly took a daily bootcamp class, and I was always blown away at how fit looking some of the other people in the class were, even though they were in their 40s and 50s. The instructor was in his 60s and he was in amazing shape. He could run under a 7 minute mile, and had a totally fit body including a sixpack! That being said, there are still plenty of fit older people who still look their age because they spent too much time in the sun and have lots of age spots, sun damage and the standard wrinkles of a person their age.

Even people who take meticulous care of their skin and who get plastic surgery don't actually look younger than they are, they just look like a person their age who had plastic surgery or other work done.

[Anonymous]

Anonymous wrote:One of the best things about exercising, particularly cardio combined with regularly strength training, is that IMO, it is a really great way to maintain a fit, young looking body. When I was in my 20s I regularly took a daily bootcamp class, and I was always blown away at how fit looking some of the other people in the class were, even though they were in their 40s and 50s. The instructor was in his 60s and he was in amazing shape. He could run under a 7 minute mile, and had a totally fit body including a sixpack! That being said, there are still plenty of fit older people who still look their age because they spent too much time in the sun and have lots of age spots, sun damage and the standard wrinkles of a person their age.

Even people who take meticulous care of their skin and who get plastic surgery don't actually look younger than they are, they just look like a person their age who had plastic surgery or other work done.

Yeah. I'm a balding guy in my 50s, and I really don't get the obsession with looking younger. I have very low body fat and I'm more muscular and stronger than at any other time in my life (set a new squat PR yesterday) so I don't FEEL old, but I don't mind looking my age. Why do people care?

[Anonymous]

Anonymous wrote:

Anonymous wrote:One of the best things about exercising, particularly cardio combined with regularly strength training, is that IMO, it is a really great way to maintain a fit, young looking body. When I was in my 20s I regularly took a daily bootcamp class, and I was always blown away at how fit looking some of the other people in the class were, even though they were in their 40s and 50s. The instructor was in his 60s and he was in amazing shape. He could run under a 7 minute mile, and had a totally fit body including a sixpack! That being said, there are still plenty of fit older people who still look their age because they spent too much time in the sun and have lots of age spots, sun damage and the standard wrinkles of a person their age.

Even people who take meticulous care of their skin and who get plastic surgery don't actually look younger than they are, they just look like a person their age who had plastic surgery or other work done.

Yeah. I'm a balding guy in my 50s, and I really don't get the obsession with looking younger. I have very low body fat and I'm more muscular and stronger than at any other time in my life (set a new squat PR yesterday) so I don't FEEL old, but I don't mind looking my age. Why do people care?

Hi balding guy in your 50s. Are you also attracted to healthy, fit 50 yo women who show their age ? (Ie clean natural face with the wrinkles and grey hair ?). Or you lprefer 40 yo women ?

[Anonymous]

Anonymous wrote:HIIT!

HIIT is your best friend. You can do it any place, any time, and don't even need equipment depending on what kind. It's the best way to kick yourself back in shape if you have kid, you can do things like burpees to break up your desk-sitting at work, and you can do longer workouts when you have time.

+1
I'm 39, have a full time, intense career, and three kids. I'm in the best shape of my life, and it's really thanks to HIIT-style workouts. I was a big runner too, but started to realize that my knees probably couldn't take it forever, and I was thin, but not strong. I've incorporated a lot more weight training (though very light - 5lbs or so), and it's paid dividends. Loads of good workouts on youtube - Jillian Michaels is my favorite, but you can find other good stuff too. Bonus is that you can get a great workout in 35 minutes.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:One of the best things about exercising, particularly cardio combined with regularly strength training, is that IMO, it is a really great way to maintain a fit, young looking body. When I was in my 20s I regularly took a daily bootcamp class, and I was always blown away at how fit looking some of the other people in the class were, even though they were in their 40s and 50s. The instructor was in his 60s and he was in amazing shape. He could run under a 7 minute mile, and had a totally fit body including a sixpack! That being said, there are still plenty of fit older people who still look their age because they spent too much time in the sun and have lots of age spots, sun damage and the standard wrinkles of a person their age.

Even people who take meticulous care of their skin and who get plastic surgery don't actually look younger than they are, they just look like a person their age who had plastic surgery or other work done.

Yeah. I'm a balding guy in my 50s, and I really don't get the obsession with looking younger. I have very low body fat and I'm more muscular and stronger than at any other time in my life (set a new squat PR yesterday) so I don't FEEL old, but I don't mind looking my age. Why do people care?

Hi balding guy in your 50s. Are you also attracted to healthy, fit 50 yo women who show their age ? (Ie clean natural face with the wrinkles and grey hair ?). Or you lprefer 40 yo women ?

This was my post in 2019 that PP responded to. To belatedly answer, I’ve been married for over 25 years, so the question of which women I’m attracted to isn’t something I spend much mental energy on. If I were single, I would certainly not be likely to be into someone who felt the need for plastic surgery or Botox - those things just seem icky to me. Of course, I’m likely too frumpy for a woman who was that concerned about seeming youthful, so it would likely not come up.

[Anonymous]

I am 41, have a kid and a job, and probably in better shape now than I was at 30, and I was in great shape at 30. I'm 5'4", 112 lbs, with long lean muscles. My weight is about the same as it was back then, but energy level and overall fitness is higher.

The key for me has been to decrease high impact exercise (like running) and add in a variety of lower-impact exercise that is still very aerobic. Plus everything incorporates strength training. My magic combo is some running, a lot of barre, and regular upper body and core work (I have a pull up bar at home for this).

I also go through phases with exercise hobbies. I've gotten really into rock climbing for a bit, and then really into aerial silks for a bit. I don't wind up sticking with these things because I'm not interested in making them my whole lifestyle (when my instructor starts talking about "supporting the climbing community" I'm out, lol), but I really enjoy learning how to use my body in unusual ways and I've learned a lot taking classes in these things from skilled instructors. Aerial silks, in particular, was life changing for teaching me how to build upper body strength and endurance, and for making sure I was using proper alignment and engagement in training my upper body. The teachers I had were amazing athletes! I would highly recommend that if you are willing to sign up for a class series and really get the most out of it. There's other aerial stuff you can do if silks isn't your thing.

And while I disagree with the PP who said that nutrition is more important than exercise (for me, exercise is central to my physical and mental health), I do agree that in increased focus on nutrition really makes a difference as you get older. I found having a kid actually helped with this, though, because thinking about what she eats helped me also think about what I eat. I want to set a good example and also need the right fuel to keep up with her. So I've definitely shifted to a diet of lean proteins and lots of fruits and veggies (way less heavy, greasy, dairy-focused food). I do still love carbs and I don't restrict myself at all. I think when you exercise a lot and enjoy exercising, it helps to keep things in your diet that just feel really, really pleasurable to consume. I'm not big on alcohol or sugar, but bread and pastries are faves and I never deny myself.

[Anonymous]

Anonymous wrote:

Basically I want to know how far hard work can get me and what is inevitable with age.

Hard work and a lifetime of fitness will get you far, but what is inevitable is that you will have to accept changes - to your body, your looks, your performance. It is also inevitable that you will be more injury prone eventually and will have to adapt your workouts and expectations. What is also inevitable is that things will happen to your body that your lifestyle and fitness level will not be able to control. Eventually your skin will get saggier and flabbier even if you maintain weight and muscle tone, especially if you have kids and then again after menopause. Your joints will have wear and tear, so you will have to be smarter about how you maintain your fitness level. You may end up with osteopenia or osteoporosis even if you lift weights. You may develop high blood pressure unrelated to lifestyle factors by a certain age.

These are all things that I've seen or experienced in either myself or others who have been fit, lifelong exercisers. In my experience, however, the biggest changes come in your forties. Aside from some luck-of-the-draw pregnancy and child bearing effects, you can probably maintain your level through most of your thirties.

I think best way to maintain fitness as you age is to workout smarter - more HIIT and low impact work, more careful weight training, greater variety of workouts, incorporating things like yoga/pilates/barre in which there is strong emphasis on good form and control, instead of long sessions of highly repetitive explosive exercises.

This. My fitness level is probably the same. I work out hard 6 days a week. I am 52 and while I certainly do not look like I did when I was 30, I still look very fit. I am much more injury prone and spend a lot more time stretching, etc. I believe that part of the reason my body looks good is that I have been consistently working out for more than 25 years. I do have cellulite. I didn't think that would be possible, but it happened. I also had a tummy tuck b/c after 2 kids, I was thin, but had a sagging belly with loose skin. No amount of working out was making the skin shrink. I used to wonder how women gained so much weight in their 50s. Now I know. I am killing myself to stay fit and thin. If you take your eye off the ball for a second, it will creep up!

[Anonymous]

Here's my 2 cents to keeping it together, especially after kids - positive thinking and hard work. I know a lot of women who believe the myth that you'll never weigh the same/less than you were when you got pregnant. I know women who just expected to get fat and went in that direction. I'm 38 with 2 kids and weigh 8lbs less than when I got pregnant with my first. (126 vs 118 at 5'5) It's possible to stay active, even while taking care of young children. So many people perpetuate false knowledge. Keep at it. You won't look like you do now forever, but you can still stay thin and fit if you work hard (weights has been a game changer for me) and eat right.

[Anonymous]

Anonymous wrote:Here's my 2 cents to keeping it together, especially after kids - positive thinking and hard work. I know a lot of women who believe the myth that you'll never weigh the same/less than you were when you got pregnant. I know women who just expected to get fat and went in that direction. I'm 38 with 2 kids and weigh 8lbs less than when I got pregnant with my first. (126 vs 118 at 5'5) It's possible to stay active, even while taking care of young children. So many people perpetuate false knowledge. Keep at it. You won't look like you do now forever, but you can still stay thin and fit if you work hard (weights has been a game changer for me) and eat right.

I’ve never understood why people say it’s harder to stay active with young kids. I have less time for working out than I did before kids, but I’m incredibly active. Pushing a stroller all over the neighborhood, taking kids to the playground and park, teaching them to ride a bike, picking them up and carrying them... parenting small kids is such physical work. I have an office job too, but when I’m not working I feel like I’m always moving.

And regarding workouts, I used to do such self indulgent workouts. I’d go to gym and do a Pilates class (but drag through it), then chat with a friend for a half hour, then do some half-hearted cardio and weights. I was in good shape (lots of walking and hiking then too), but I wasn’t efficient at all. My workouts were as much a chance to socialize as anything else. Plus I was eating out more and drinking more.

Post kids, I don’t have time for any of that. I work out daily, but it’s usually a 40 minute, focused, sweaty workout. And I go full tilt because that’s my chance to really get it out and to do something that feels like it’s for me. I never workout with friends and prefer to go to barre/bike classes where I don’t know anyone so I can get in and out quickly. And I eat out less often, eat better because I’m setting an example, and just don’t have the energy to drink more than a few glasses a week. I’d rather sleep.

So yeah, I’m older than I used to be. But also far more disciplined, knowledgeable, and focused. Work better, not longer. It’s a cliche for a reason.

[Anonymous]

I've been running since I turned 30. Its not foolproof and I've had to adjust things like my pace and duration as life as happened. But my go to has been running for about 10 years. When I take long breaks (month long or more) I normally put on a few pounds, but running normally can take them right back off. Its a bit of an up and down thing right now but its still encouraging to see that I can still have the body I had at 30. I can't say that I'll keep this going forever but I hope to. I'm even trying to not take the month long breaks any more.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:PP again.

Speaking of my DH, I wanted to add: if you're not currently in a relationship, the BIGGEST thing you can do is find a significant other who is into fitness and health. It becomes really hard to find the time and effort as you get older (and have kids) and I think I wouldn't be where I am now if my DH didn't respect health/fitness as a major priority in our lives, for me and for him.

I agree.

OP, don’t be a b*tch about your older friends who are “making excuses.” I am a 38 YO former D-1 athlete and I have always maintained a rigorous fitness routine and gone on to compete regionally in road racing. Age is likely going to bite you in the ass so cut the sh*t talking on your friends. You will get cellulite. You will get injured more easily. You will have to fight muscle loss. For me after 34, even the 6 day a week routine wasn’t having great effects. I was running 5 days, including hill work and track interval workouts and continuing to lift twice too. Don’t think you’re above the aging process.

Hey, I'm not sh*t talking my friends, I'm simply asking. You may very well be right, but in some cases I think people are making excuses... or they do accept changes and stop trying altogether. As I said before, you don't have to spend your free time on the couch, and I think some people who say they are "just too tired from a long day at work" to do a workout or cook a healthy meal, ARE making excuses or not trying hard enough. YES it's hard but life is hard.

I have a partner who does workout but is more moderate about it than me and that is fine. Some of his friends though are still addicted to video games....after 30...

OP

You sound horrible. Everyone is different. Some people just don’t have the time, money, or good health to work out. Your body may be great but your mind is ugly. Fix it

Jesus Effing Christ. I said "some people." Not all. I didn't feel the need to state the obvious. I wouldn't deny that some people have conditions or other things (kids, multiple jobs) that prevent working out but you can't deny that some people actually do let themselves go and spend their free time on the couch.
Virtue signal much?

DP, but so what if people let themselves go? it's not your business. If you had stuck to how you can stay fit later in life, without bringing in what other people do, you wouldn't be getting this push-back. Also, try thanking those of us who have offered reasonable suggestions.

I intended to do so because there are some great suggestions here but got distracted by this unnecessary negative comment. My overall point, which has been adequately addressed I think, was that I wanted to find out what physical changes are avoidable and what changes are not avoidable. The fact of the matter is, some people, who I do not judge for their lives or personal decisions and can respect them in any other way, tend to let themselves go and just say that it is unavoidable. Maybe it's because fitness matters less to them and that's perfectly fine, but sometimes I think it's a frame of mind. For example, my sister used to say that I would not be into running or fitness once I got older and had a full time job. I was in high school and she told me something like "when you are an adult and have a full time job you aren't going to want to get up that early and work out. Your friends will want to gather for pizza and beer and you won't want to turn that down," that sort of thing, and I accepted it as a challenge.

There is a reason why over 60% of Americans are overweight and not all of them have genetic conditions. You don't need to assume that I think less of people for being overweight, I am merely saying that in some cases it's avoidable and is a result of decisions people make. I don't care what decisions other people make, I care about what decisions I can make for myself.

NP.

I opened this thread and read your opening post and side eyed some lines but have you the benefit of the doubt. But the last few posts have solidified that you are judgmental AF. And from your anecdote about your sister sounds like it comes across irl too

Just from a new readers perspective.

[Anonymous]

First of all, you won't want to be 120 at 50. You will look old. I was 122 at 30 and I'm 130 at 52. I have maintained my fitness and actually work out harder than I did at 30. Nutrition is really important as you get older. You have to continuously change your diet as you age. You will not be able to eat what you are now eating. I remember being able to lose 3 pounds at the drop of a hat at 30. At 50, it doesn't work that way. Start cutting sugar and be more careful about carbs NOW.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Here's my 2 cents to keeping it together, especially after kids - positive thinking and hard work. I know a lot of women who believe the myth that you'll never weigh the same/less than you were when you got pregnant. I know women who just expected to get fat and went in that direction. I'm 38 with 2 kids and weigh 8lbs less than when I got pregnant with my first. (126 vs 118 at 5'5) It's possible to stay active, even while taking care of young children. So many people perpetuate false knowledge. Keep at it. You won't look like you do now forever, but you can still stay thin and fit if you work hard (weights has been a game changer for me) and eat right.

I’ve never understood why people say it’s harder to stay active with young kids. I have less time for working out than I did before kids, but I’m incredibly active. Pushing a stroller all over the neighborhood, taking kids to the playground and park, teaching them to ride a bike, picking them up and carrying them... parenting small kids is such physical work. I have an office job too, but when I’m not working I feel like I’m always moving.

And regarding workouts, I used to do such self indulgent workouts. I’d go to gym and do a Pilates class (but drag through it), then chat with a friend for a half hour, then do some half-hearted cardio and weights. I was in good shape (lots of walking and hiking then too), but I wasn’t efficient at all. My workouts were as much a chance to socialize as anything else. Plus I was eating out more and drinking more.

Post kids, I don’t have time for any of that. I work out daily, but it’s usually a 40 minute, focused, sweaty workout. And I go full tilt because that’s my chance to really get it out and to do something that feels like it’s for me. I never workout with friends and prefer to go to barre/bike classes where I don’t know anyone so I can get in and out quickly. And I eat out less often, eat better because I’m setting an example, and just don’t have the energy to drink more than a few glasses a week. I’d rather sleep.

So yeah, I’m older than I used to be. But also far more disciplined, knowledgeable, and focused. Work better, not longer. It’s a cliche for a reason.

I agree. I used to rollerblade 20 miles with a double baby stroller. I taught my kids to ride bikes early so that they could ride with me while I was running. I really incorporated my kids into my workout schedule. I cannot tell you how many 5Ks and 10ks I did pushing a baby jogger!

[Anonymous]

Anonymous wrote:

Anonymous wrote:I was able to workout hard in my 30s. Mid-40s has been the gamechanger for me.

Do you plan to have kids? Enjoy your body now, it will never be the same.

This. Kids and age. :/

This is just not true for everyone. I worked out throughout all three of my pregnancies, and lost all baby weight within 2 months, and was usually skinnier 6 months after (thanks to the nursing). my body honestly looks better now at 41 than it did at 25 (it was skinny then, but soft), thanks to HIIT (which I can easily do in 30 minutes per day).