How to Support Recovery When Working Out in Your 30s

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Here's the facts, we are no longer in our 20s anymore. We hurt ourselves when we sleep weird, we might have a grey hair or ten, and we don't like to stay up late or we'll feel horrible the next day. But we still have to work out and exercise to keep our bodies relatively in shape. So, what do we do? I have been on a health and wellness journey for a few years now. I started CrossFit in 2019 and while it was the best thing ever did for myself (I am in the best shape of my life), I am not as young as I once was. Even in the few years since I have started, I have realized that having a proper recovery routine is key to meeting my long-term goals. So here is my list of things that have started doing to help support recovery without breaking a hip.

How to Support Recovery When Working Out in Your 30s

Proper Nutrition

Starving your body is not fueling your body. If you want your body to work the way it was meant to, then you can't just not eat to lose weight. You are going to break down your body in the long run. High protein, low fat, and, yes, even carbs. There are so many great dinner recipes and snack ideas out there. You have to figure out what works for you and your schedule. Meal prepping is a great option to consider so you can plan out your meals and snacks, I highly recommend it.

Properly Stretching Before and After

I started yoga before CrossFit. It helped build up my core muscles which was such a good thing because a lot of interval training movements use your core. Many back issues start with weak cores. I know I use to scoff at "warming up" when I was younger because I felt like I didn't need to. Many injuries are caused by someone not warming their body up properly and then doing something too hard or too fast. Mobility work afterwards will keep your joints working how they are supposed to.


I have no idea why people say, "I don't like water" especially when there are so many options to flavor water that are sugar free out there. I have a huge jug that I love, and I have a couple of stainless-steel options as well. Get you a pretty cup if that's what it takes. I tend to drink water better when I have a straw, so I even carry one with me. Properly hydrating as flushes out toxins and makes you feel better overall. Coffee and alcohol do not count.

Active Rest Days

Do not underestimate the power of a good walk. I like to hike because walking around my neighborhood can get boring at times. Sometimes a leisurely swim does the trick but keep your body moving even on the days you don't strenuously work out. Getting outside if you can be good for the mind and soul as well. Do not skimp on mobility work. Yoga and Pilates is great to build up core strength as well.


Sometimes we feel like we didn't get enough of the day because we were so busy, we felt like we didn't get any time to ourselves, so we stay up too late watching TV. I get it. But watching mindless TV isn't going to make you feel any better in the long run. Not getting enough sleep can lead to depression. If you're anxiety is keeping you awake, talk to your doctor. Be honest about all of your habits and they will get you the help you need.


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Balancing a healthy lifestyle is key. Not getting proper exercise can lead to not getting enough sleep which can lead to feeling less and less like yourself. The best thing I did was start a routine and then I realized it was becoming second nature. It is hard at first, you feel so overwhelmed because you feel like you have to do everything at once but start one healthy habit into your day at a time. Give it a few weeks and then add something else it. You don't have to go all in hard at once. But remember, when starting a healthy habit that if you "mess up" just try again the next day. We may be older, but we are still learning what works and that's okay. Just keep getting better!

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