30-30-30 Rules After 35!

Corporate life often becomes monotonous, especially with a 9-to-6 routine. Living in some of the world's most polluted cities can also weaken our lungs over time. However, incorporating a few simple health hacks can significantly boost your immunity and lead to a healthier life after 35. Here’s how:

1. Walk-Walk-Walk

Walking is one of the safest and most effective exercises for all ages. A daily 30-minute walk can protect you from various lifestyle diseases. Using a smartwatch or fitness tracker can help you monitor your steps, with a daily target of 8,000–10,000 steps. Walking outdoors in the sunlight during winter is especially beneficial, as it helps reduce vitamin D deficiency while refreshing your mind and body.

2. Say "No" to Cigarettes and Alcohol

Cigarettes and alcohol not only harm your health but also drain your finances. Eliminating these habits is one of the most significant steps toward leading a healthier life.

3. Meditation or Prayer

Regular meditation or prayer is excellent for mental well-being. For example, offering Namaz five times a day not only strengthens your faith but also acts as a form of meditation, helping you find inner peace and keeping your mind calm. Any form of meditation can work wonders by relaxing your mind and giving your subconscious a positive program.

4. Follow a Healthy Diet Plan

Your diet plays a crucial role in determining your overall health. After 35, heart health becomes a priority. Avoid deep-fried foods, processed snacks, and baked goods like biscuits and cakes, as they are rich in trans fats that increase bad cholesterol and clog blood vessels.

Adopt the "Triple Zero Rule":

• Zero red meat
• Zero processed foods
• Zero fried foods

Instead, focus on high-fiber meals, fresh vegetables, and fish. Fish is rich in omega-3 fatty acids, which are essential for heart health. Incorporate nuts like almonds and cashews into your diet for an added boost of nutrients.

The 30-30-30 Rule:

To sum up, dedicate:

• 30 minutes to walking,
• 30 minutes to meditation or prayer, and
• 30 minutes to eating healthy meals.

This simple daily routine can help you enjoy a healthier and more fulfilling life after 35. Let’s give it a try!