Women: Take Charge of your health in 30s

Women often struggle to find time for themselves as they juggle between different roles– as a wife, mother, daughter and employee. Women when they enter into their 30s, start experiencing numerous changes at physical and hormonal levels but they hardly find time to engage in any kind of physical activity as they are burdened with household as well official responsibilities.

There is also a misconception among several women that doing household chores is a significant physical activity but several reports have shown that housework cannot be a substitute for a dedicated workout routine. The World Health Organization (WHO) recommends that adults should engage in 150 minutes of moderate-intensity, or 75 minutes of vigorous-intensity physical activity, or equivalent, per week.

Household chores cannot be counted as a proper workout because a woman is always under constant pressure to finish her work which turns up in front of her one after another whether it's cleaning, cooking, laundry, dropping kids at schools, helping them with their homework, the list is never-ending.

And if she is a working woman, then there is another pile up of commitments. This monotonous routine makes her irritated and tired which can lead to major health issues. In our society where patriarchy is deep-rooted, there is a preconceived notion that it’s the duty of a woman to look after the family even if her office job makes it really tough for her.

“I have been a working woman for the past seven years, and gave priority to my health when I was unmarried. But after the marriage, my life has taken a complete U-turn. Now, my personal time is divided among my new family members. My health has taken a back seat. I can hardly focus on myself. It is either work or home. There is no me-time for physical or mental health. At times, I even feel lost. But this is what it is. There is no running away from this unwanted “work-life balance”, said Amrita (name changed).

Yet, women must incorporate some kind of physical activity in their daily routines, at least for an hour and focus on her nutrition needs because once she approaches 30s their metabolism tends to slow down which makes it easier to gain weight. Hormone levels also start fluctuating which can lead to irregular periods, mood swings, changes in skin and hair. Bone density may begin to decrease, increasing the risk of osteoporosis later in life.

Udita Dixit, a women’s holistic coach and a registered yoga teacher lays stress on how a woman’s body keeps changing, and it starts right from the moment a girl enters her menarche.

“I have come across many women having menstrual issues, thyroid disorder, hormonal imbalance, painful periods, PCOS and so on as early as in their twenties, and if they continue to neglect their health, it can lead to a lot of health issues going further into their thirties and forties,” said Udita.

Women often hesitate to do weight exercises as they wrongly belief that lifting weights will make them look bulky. But health professionals have busted this myth and instead stated that women should prioritise strength training as they lose more muscle mass than men.

“We tend to lose muscle mass after the age of 30 by 3 to 8% each decade. Muscle loss increases to 5 to 10% each decade after the age of 50. Your muscle tissues are the major sites for the disposal of glucose and triglycerides, so losing muscle mass over time increases the risk of glucose intolerance and many other health issues. Women are susceptible to getting osteoporosis as they reach menopause due to the significant drop in the estrogen levels which can lead to bone loss over time,” said Udita.

She further debunks the myth that working in the kitchen or doing other household chores compensate for a proper workout and explains that there is hardly any movement of joints, and moreover prolonged standing puts a lot more pressure on your joints and there is a lack of compound movement. Udita advises women to lift weights so that they don’t have to face major bone related issues later in life. As majority of women face hormonal issues, in order to keep their hormones healthy Udita offers some tips for them such as working micronutrient deficiencies, reducing toxic overload, reducing intake of ultra processed foods, making time for sleep, rest and physical activity.

A recent study published in the Lancet Global Health has revealed that almost half of Indian adults do not meet WHO’s recommended levels of physical activity. There has been a rise in physical inactivity among Indian adults as per the study which was conducted across 197 countries between 2000 to 2022. The study has thrown light on the gender disparity in case of physical inactivity. It has mentioned that 52.6% of women and 38.4% of men are physically inactive.

“After being on system for 8-9 hours and also managing household chores, I really don’t have energy to do anything. Even if I get time, I prefer to take some rest,” said Isha (name changed).

“Balancing work and home life can lead to physical and mental stress. Chronic stress increases the risk of conditions like hypertension, anxiety, and burn out. Prioritising health helps build resilience and maintains mental well-being,” said Priya Vashist, a yoga instructor.

She says that hormonal fluctuations such as those related to menstruation, pregnancy, or perimenopause become more pronounced in the 30s. Priya points out that the early 30s is the critical time to develop habits that prevent chronic diseases like diabetes, heart disease, and certain cancers. Regular health screenings and lifestyle modifications can reduce these risks.

Women usually neglect their health because of the bundle of responsibilities from which they cannot run away but as per several health experts they tend to forget that their body works differently from men and not taking proper care of it can result in major health challenges.

“Women do not give priority to their health and if they don't care about themselves, they will not be able to look after their families. A woman is a pivot around which the whole family revolves. Her health should be top priority. A balanced nutrition and about 45 mins of exercise along with 15 mins of meditation and yearly health checkup is a must for every woman,” said Dr Jaideep Malhotra, a gynaecologist.

The one advice I would give to all women if they really want to take care of themselves but are struggling is to not feel guilty if they have to sideline their household work for some time as it can wait but your health cannot. Trust me, as a 31-year-old working woman I find it difficult to strike a balance between my household chores, work and workout but I still make sure to do some kind of physical activity at least four times a week. Taking care of yourselves is not a leisure but it’s your top need, and sometimes you will have to fight for it.

Men also need to understand that the one who takes care of everyone in the family, does need some personal space and time, and instead of transferring all the familial responsibilities on their partners, should share it with them.