5 Fitness Tips for Men in Their 30s

Peter Minkoff

Related: Glen Powell: The Epitome of Fitness and Skincare Elegance

As we grow older, we have to pay attention to many things to keep ourselves healthy. We have to care about our diet, alcohol intake, sleep, and of course – exercising. At that age, people are starting to have families and balancing business and private, family lives is not an easy feat. You drive your kids to school and you surely want to devote some hours to them when you get back from work. Try to wedge some fitness time in that busy schedule and to also make it count! Here’s what you can do to get the best out of your exercises and also save some of your valuable time.

Consult a doctor about your lifestyle habits

Why is this important and how is it related to fitness? Well, some lifestyle habits can cause health problems. This is especially true of substance abuse – like alcohol and tobacco, to name but two. When your doctor monitors your body mass index, they can determine your chance of developing some diseases. You should come up with a fitness plan with that analysis in mind in order to prevent obesity and heart disease. Fitness should help you stay healthy, not just get fit, so use this chance to ask your doctor how to combine that with your eating habits to maximize the effects.

Get The Jump On Your Health Problems

Don’t wait for your health problems to develop into something more serious that requires thoracic surgery. Instead, get the jump on them now. Go to your local GP and get them to examine, take your bloods and find out whether there is anything that could potentially get in the way of your new fitness goals. Remember, the sooner you can get help, the better.

Don’t neglect stretching

We spend a lot of time sitting at work and at home, so our body gets stiff. Even if we work out, our range of motion decreases over time and we usually don’t pay much attention to it. Stretching before the workout reduces stiffness and increases range of movement during exercising. It is also important to stretch to avoid muscle injuries, as tight muscles are prone to that. Flexibility also improves your posture and it helps you relax and release tension. If you have some spare time, consider taking a yoga class; if not, you can just do some exercises at home, or even at work.

Start Seeing a Chiropractor

If you’re not doing so already, you should start seeing a chiropractor on a regular basis. This is important because if you’ve been doing an office job or any job that requires you to be sitting for a long period of time each day, by the time you reach your 30s, that’ll really start to take its toll on your back. Ignoring the issue now might cause even bigger problems for your physical wellbeing later. You can also look into Research Peptides for pain management. You should come up with a fitness plan with that analysis in mind in order to prevent obesity and heart disease. Together with a plan, you can check out online growth hormones such TB500, you can check out online some TB500 for sale.

Should I lift weights in my 30s?

There are many age-related health issues we are anxious about. Some of them are changes in our articular cartilage, which can lead to joint injuries and diseases, as healthy cartilage in our joints makes it easier for us to move. Weightlifting seems like a daunting task to a lot of people, but there are exercises with a wide range of movement which train our joints, so it’s worth giving it a try! Although, you should decrease training volume as you get older by removing single-joint exercises to minimize joint stress and fatigue. Weightlifting also helps you recover your testosterone levels which begin to drop at this age, which, among other things, affects your muscle mass and bone strength. As we grow older, we have to pay attention to many things to keep ourselves healthy

Prevent age-related muscle loss

The decrease in testosterone levels affects the stimulation of muscle protein synthesis to protein, insulin, exercise, and amino acid, which contributes to the decline in muscle mass. The key regulator is daily nutrient intake, and in case you’re too busy to spend hours shopping at markets, you can buy good nutritional supplements online. This is especially important if you’re on a calorie-restricted diet, as it will help you catch up on nutrients while still losing weight.

Exercise before going to bed

Getting enough sleep is really important to let your body rest, so it would be ready to get you through the day tomorrow. Consider doing some simple weightlifting moves about 30 minutes before going to bed, as it can increase your resting metabolic rate for some hours after the exercise. Also, when we sleep we produce growth hormone which helps us build muscle. So, good quality sleep lets the muscles you worked on during the day repair and build up when you’re asleep. Adequate sleep will also motivate you to stick to your exercise plans the next day.

Time management in our 30s is essential to our accomplishments and happiness, and there are alternatives if you can’t spend much time at the gym or yoga class. Try working out at home, there are plenty of calisthenic exercises which require no equipment and you can still build some muscles. You can also do yoga at home, or try some meditation exercises. It will help you relax and improve your posture and flexibility. Invite your family to join you, as you can spend some time with them while also working out.

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Deborah Berke Brings Her Signature Style to 77 Greenwich

Deborah Berke Partners, the New York-based architecture and interior design practice known for the interiors at the world’s tallest residential building, 432 Park Avenue, is now bringing its distinct vision to Lower Manhattan for the interiors of the firm’s first downtown tower—77 Greenwich, a new luxury skyscraper with a design that emphasizes expert craftsmanship, natural materials and show-stopping water views. 

Credit: Tim Williams Photography

Located at 77 Greenwich Street in the heart of Manhattan’s “New Downtown”, 77 Greenwich is a 42-story tower with architecture by FXCollaborative that soars above New York Harbor and Battery Park. Topping out at 500 feet, the elegant building features a pleated glass curtain wall façade that provides sprawling water views from each of the 90 residences—which begin on the 15th floor located nearly 150 feet above street level.

With white oak flooring throughout and ceiling heights in excess of 10 feet, the residences boast floor-to-ceiling windows that provide unobstructed water and skyline views from the expanse of pleated crystalline glass. 

The firm’s vision for the residences is exacting but warm, with a modern design that elevates the rituals of daily life. Filled with natural light, each of the custom Deborah Berke Partners-designed Poliform kitchens features state-of-the-art appliances from Miele, Sub-Zero and Wolf, along with honed Blue de Savoie marble countertops and backsplashes.

The master bathrooms offer a calming combination of honed warm grey Haisa marble floors, walls and counters, accented with quarter sawn sycamore millwork, and radiant heated floors. Secondary bathrooms are outfitted with honed Venice terrazzo tile floors and quarter sawn oak millwork cabinets, while the powder rooms found in every home include custom-carved and polished Calacatta Lincoln sink bowls and backsplash panels enhanced by sandblasted and brushed Bianco Mist quartzite floors. 

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HERO LIC Announces Public Art Contest

Silverback Development has announced that the firm’s first project in Long Island City, HERO LIC, hit effective status in record time for the neighborhood, after being on the market for less than one month. HERO LIC is Long Island City’s first Art-Moderne skyscraper featuring 109 luxury condominiums with stunning Manhattan views and an expansive lifestyle package. “Million Dollar Listing New York” television star Ryan Serhant and The Serhant Team of Nest Seekers International are exclusively handling the sales and marketing of the property.

“The buyers and brokers are beyond excited about HERO LIC and the amount of interest we have is unparalleled, which has resulted in a strong sales velocity,” said Ryan Serhant of Nest Seekers International. “The price points are amazing, the finishes are gorgeous, and the amenities are next to none. This is looking like it will be one of the most successful projects in Long Island City, ever.”

On the heels of the excitement, HERO LIC is inviting everyone to submit a sketch of an idea for a mural or art installation that references the creative energy of the LIC and NYC community, to be installed on an 8’4” wide by 10’6” wall in the building lobby at 24-16 Queens Plaza South.

Sketches can be submitted here by October 15. HERO LIC will select and announce 4 finalists on October 16th on HERO’s instagram and website. Finalists will be promoted on Ryan Serhant’s Instagram and the general public will be invited to vote for the winner on instagram and herolic.com until October 21.

Pricing for available residences start at $550,000. For more information, visit https://www.herolic.com or @theherolic on Instagram

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Richard Morris Hunt's Former Studio Hits the Market

Flatiron is not only home to one of New York City’s most popular sights, its namesake building, but also bursts at the seams with cool neighborhood gems like The NoMad Hotel, Raines Law Room, Eataly, and Washington Square Park. Living in this central, uber-popular part of Manhattan is a dream come true for many.

Photo Credit: Warburg Realty//Steve Bruman

Enter the Italianate Brownstone at 28 East 21st Street. The 25-foot wide building was built in 1846 and boasts a rich history: During the 1870's it served as the studio for Richard Morris Hunt, renowned architect of the Met, the Biltmore Estate, the Breakers and several other large properties on the eastern seaboard.

Listed for $2,100,000, Apartment 2A is a two-bedroom, two-bathroom floor-through apartment that has been completely renovated, blending period charm with modernity for easy living. Herringbone walnut floors anchor the design. Oversized custom arched windows, crown moldings, high baseboards and an original stone decorative fireplace add a unique touch. 

Warburg Realty

Warburg Realty

The stunning galley kitchen, outfitted with Carrara marble and Carrara marble galley kitchen features Sub-Zero refrigerator, Miele gas cooktop, and Bosch dishwasher, and disposal. The large master bath has double sinks in a custom, stainless vanity, and a marble thermostatic shower. Both baths are finished with sheets of back painted glass. 

Floor-to-ceiling French doors line the rooms at the rear of the apartment. The large master bedroom has a sizable cedar closet, original tile and stone decorative fireplace and French doors opening to an iron balcony with garden views.

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New Yorkers Crawled Down Manhattan Streets Last Weekend In The Name Of Art

New York City has been home to the weird and the wonderful for centuries. Over this past weekend, residents of the big apple continued their propensity for strangeness by crawling down the streets of Manhattan. What exactly could entice masses of people to get down on all fours and drag themselves through the -- probably grimy -- streets of NYC's bustling central borough? Art, of course.

Veteran "crawl artist" Pope.L created this performance piece as a commentary on physical privilege. Nearly 150 New Yorkers crawled along a route that stretched one and a half miles from the Cpl. John A. Seravalli Playground in the West Village to the south steps in Union Square Park. The participants were split into five relay groups, which each covered a 25-block section of the designated path.

Each person in the crawl was chosen as a representation of the diversity of New York City. The relay groups included participants of varying ages, genders, races, socioeconomic statuses, and physical abilities. The diversity in ability and age was especially relevant to the message of the piece, as an estimated 20% of the U.S. population will be over the age of 65 by 2030 and will have vastly different mobility needs at the age of 67 than they do at 27. The relay structure of the piece was meant to emphasize the interconnectedness of all humans, no matter how different they may seem on the outside.

Pope.L has been organizing crawls in New York City and elsewhere in the United States since the 1970s, but this was the performance artist's largest and most ambitious project yet. Titled Conquest, the crawl was part of a singular concept that includes a trio of complementary exhibitions that will be shown at the Whitney Museum and the Museum of Modern Art in October.

On Saturday, Sept 21, the crawlers were given a few props to further the symbolism of the event. As they dodged the street germs that could have given them one of the 1 billion colds Americans get every year, participants also had to hold a flashlight and blindfold. They could crawl in any style that suited them and their ability level, whether it was a military crawl, on their hands and knees, or any other variation. No matter the exact stance, each crawler only wore one shoe to emphasize each of their personal struggles.

"People who are forced to give up their verticality are prey to all kinds of dangers. But, let us imagine a person who has a job, possesses the means to remain vertical, but chooses to momentarily give up that verticality? To undergo that threat to his/her bodily/spiritual categories—that person would learn something," said Pope.L.

As another element of the event, a perfumer followed each relay group to scent the air with a mix of teakwood and tobacco. The event's press release said that the perfuming was meant to add to the absurdity and theatricality of the performance. A sweeper led the procession, although this was likely for safety over performativity.

At the finish line, Pope.L hugged each crawler as they ended their journey in front of the historic bronze statue of George Washington on a horse. The last to get to the end drenched Pope.L with several bottles of faux Flint, Michigan water. The U.S. economy loses over $9 billion every year due to pipeline corrosion. Tens of thousands of people across the country have been left without access to clean water due to this corrosion and lead contamination. As the first major city to have one of these water crises, the Flint water was meant to reference all those who are still struggling without clean drinking water.

Even in a city where the strange happens every day, seeing masses of people crawling their way down the streets of lower Manhattan was certainly a sight to see. As Pope.L seems to have no intention of ending his legacy of performance art charged with social justice, keep your eyes peeled for his next event in New York City.

49 Chambers Rooftop Reveal Party

On Monday night, 49 Chambers Street invited guests to celebrate the completion of the 7,000 square-feet rooftop “park” amenity, giving the public a first look at the completed space. 49 Chambers is one of New York City’s most cherished turn-of-the-century landmarks, the former home of Emigrant Industrial Savings Bank that was designed in 1912 by architect Raymond F. Almirall.

Whitney Didier, Howard M.Lorber, Andrew Azoulay

Today, this architectural icon, developed by The Chetrit Group, is an artful collection of 99 condominiums luxuriously recast and restored by Gabellini Sheppard Associates with architecture by Woods Bagot, coupled with 20,000 square-feet of amenities. 

 The rooftop amenity, designed by Gabellini, not only features the breathtaking Manhattan views, but also includes an al fresco grill, chef’s table, lawn, and trellis seating area. To complete the space, Amy Kalikow Design furnished the lounge and dining areas with neutral and elegant chaise lounges, cabanas and tables.

 Howard M. Lorber, Executive Chairman of Douglas Elliman, addressed the crowd during the event and gave remarks about 49 Chambers: “The product speaks for itself. It is pristine, spacious and move-in ready.”

 Following the remarks, the guests enjoyed an assortment of cocktails featuring Milagro Tequila, light bites and music from DJ Patisse.

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