As South Asians reach their 30s, maintaining health through fitness becomes increasingly important. On our last post, we took a look at what changes take place in our bodies and what fitness looks like after 30. With busy lifestyles, cultural dietary habits, and a genetic predisposition to conditions like diabetes and heart disease, incorporating simple and consistent fitness practices can make a significant difference. Today we talk about a few ways we can start building a sustainable and healthy fitness routine.

1. Start with Small, Consistent Steps

You don’t need a fancy gym membership or hours of free time to get started on your fitness journey. Most of us have busy lives and can barely find the time and energy to just cook and clean on the daily. I see you! Start with committing to 10-20 minutes of any daily activity you like. It could be walking or even some light stretching. Consistency matters more than intensity at the beginning.

2. Focus on Mobility and Strength

Joint mobility and muscle strength slowly begin to decline after 30. Including bodyweight exercises like squats, lunges, and push-ups 2–3 times a week, and spending 5–10 minutes on mobility exercises, especially for the hips, shoulders, and spine is going to help maintain muscle in the body. Eventually you will have built momentum with your routine and can start adding weights to these exercises as you progress.

3. Adapt Diet Mindfully

South Asian diets are rich in flavor but can be high in refined carbs and oils. Think of those crunchy and yummy Parathas mom used to whip up or the Pongal dripping with ghee served with the most heavenly sambar. On this journey, we will be the absolute last ones to tell you that you cannot eat these things anymore. Instead, it is all about balance. Opt for whole grains (like brown rice or millets), lean protein (dal, edamame, tofu, chicken), and healthy fats (nuts, seeds, olive oil) for the majority of your meals. Try to stay hydrated by drinking more water and reduce added sugars in your diet as much as you can. There is always space for a little portion of your soul food on your plate.

4. Build your support system

Dance, sports, or walking with friends and family can make fitness after 30 so much more enjoyable and help you feel connected. Try seasonal movement like hikes in summer or skiing in winter if you like spending time outdoors. Learning a new sport or skill together can also be a wonderful way to bond with friends or your spouse.

5. Prioritize Sleep

Proper sleep is just as important as an exercise routine. Set an alarm for bed time each evening and plan to get all your chores done by then. If you think you are a night owl and will absolutely not be able to sleep earlier, try to get into bed 15 minutes earlier than you do currently. And leave your phone outside so you don’t scroll your night away! Those 7–8 hours of sleep will help your muscles recover so you won’t feel sore when you get back in the gym.

5. Schedule your Rest Day

Rest is probably the least emphasized part of any fitness routine. Don’t think of rest days as a break from progress in your fitness. They are the time when progress actually happens. When we workout, we create micro-tears in our muscle fibers. On rest days, our body works on building our muscles fibers back to be stronger and thicker using a process called protein synthesis. So the next time you have worked out for a bunch of days in a row and are wondering why you feel tired all the time but aren’t seeing the results, consider taking a day off from the gym.

Starting small and being consistent is the key. Identifying and building a simple fitness routine that works for your individual routine and lifestyle can dramatically improve quality of life, energy levels, and long-term health. Over time, it’s not just about exercise or burning calories. It’s about creating a lifestyle that supports vitality and wellbeing.