The lack of energy and concentration, stress, burnout, sleep issues, back pain, sore muscles — if you checked off a few of these, congratulations, you are probably in your 30s (just so you know, we are joking — we are totally against any kind of ageism)! Welcome to the club, where balancing career, family, social life and some semblance of self-care feels like working three full-time jobs — I am here with you. 

My fitness routine over the years has been quite a rollercoaster of figuring out what works for me and what doesn’t. Back in my early 20s, I was a full-on gym rat, hitting group classes and the weight room at least four times a week. For a while, I actually enjoyed it and kept up the momentum. But as time went on, the whole idea of pulling weights and sticking to a strict diet just to maintain certain body proportions lost its appeal. I was young and blissfully unaware of any health consequences of long breaks from the gym, so my training schedule became more and more sporadic.

I’d stop going for a couple of months, then try to ease back in with a few workouts a week, only to lose motivation again and end up in yet another cycle of quitting and restarting. Eventually, I realised I just wasn’t into that lifestyle anymore. The thought of overhearing endless conversations about boiled chicken breasts and weight gain while cranking out reps was enough to make me tap out for good.

Still, my body craved some physical activity, so I shifted my focus to relaxation and mindfulness, deciding to continue with stretching and yoga but in an environment of specialised studios. Later, I also picked up tennis and found myself wondering why I had ever gone to the gym when I could have just enjoyed hitting a ball. It was a turning point for me: after discovering a sport I truly love, I couldn’t imagine ever going back to a fitness club. 

Stretching (especially aerial), yoga and tennis combined with weekly massage sessions and clean intuitive eating worked wonders for me. However, two years ago, when I was 28 and spent nearly half a year travelling, both my routine and my body started to fall apart.

While I was having the most unforgettable experience in my life, long flights, unfamiliar places, different time zones, a general lack of structure and a nasty habit of writing my texts straight from the bed in a shrimp position taught me that this kind of spontaneity at my age has its consequences. 

The first casualty was my back. Every time I stressed or overexerted it, I felt more like 98 than 28. Then came the swelling (here I share how I managed to deal with it), followed by sleep issues that drained me even more, leaving me constantly tired. Unluckily, all of these “pleasures” synchronised with my moving from Moscow to Amsterdam, so I couldn’t just pick up my normal routine. I needed to build my life from scratch in a city where everything was different from what I was used to. Yet, step by step, I adjusted, and now, a year later, I can proudly say that I’m back on track and can give some tips to those who struggle just as I did.

Googling your symptoms to make self-diagnosis is a holy cause, but let’s skip on it. You can seek remedies for years or just make an appointment with a person who has the knowledge and qualifications to help you sooner and more efficiently. Go to a general practitioner, physiotherapist or psychologist to identify the source of the problem. In my case, it took one physiotherapy session to detect the muscles that needed to be strengthened to get rid of the back pain. 

Schedule regular check-ups to monitor your health by having tests and evaluations at least once a year. Identify your weak spots or potential risks and keep track of them. Be sure to pay visits to various healthcare specialists, including a dentist, ophthalmologist, gynaecologist and others. Even if you are not experiencing any issues at the moment, staying proactive can help prevent future problems.

Are you a sweet piece of cake or an anxious cup of coffee? Remember that food should not only be enjoyable but also energising. Take a close look at your diet. Is it nutritious and safe for your body? If you find yourself feeling sleepy or experiencing abdomen heaviness after a meal, you might have intolerances to certain ingredients. Consider taking a test to identify allergens your body struggles to digest.

As a big foodie myself, I’m all for tasty food, but I also believe in reasonable limits. Processed, unhealthy foods can be detrimental, so be mindful about what fuels your body. When cravings hit, make balanced choices. It’s also a great opportunity to broaden your gastronomical horizons and explore new delicious and healthy options — you might be surprised how many alternatives are out there!

Let’s be honest: if the mere thought of a morning run demotivates you, maintaining a consistent fitness routine will be challenging. Instead, look around for activities you genuinely enjoy, and believe me, you will never feel like forcing yourself to exercise. Personally, I get endless pleasure from cycling (even short rides when swapping cars or public transport for a bike), tennis, aerial stretching, hot yoga, and Muay Thai. 

Show some love and support to both your body and mind by incorporating self-care practices into your daily life. Do what helps you relax, feel calm, and fulfilled — whether that’s wellness rituals, setting aside an hour each day for reading or watching drama shows, or attending psychotherapy sessions. For my own self-care, I find that weekly lymphatic drainage, occasional Thai massage and regular spa days with saunas and aromatherapy work the best. I also like taking an entire day to simply go with the flow and do anything I’m up to or nothing at all. 

If you prefer staying at home, make it work for you. There are many tools and devices for at-home workouts, such as foam rollers and balls that can release muscle tension just as effectively as a professional massage. Follow your physiotherapist’s recommendations, sign up for online classes, and take advantage of these resources to support your well-being from the comfort of your safe space.

Additionally, especially if you have some major problems, consider investing in specialised devices like massage guns, heating pads and belts. These can be especially helpful while travelling to keep your sore body functioning.

Struggling to stay active? Think of getting a dog — you’ll be left with no choice, but to keep moving. Just be sure to read this first and don’t complain later you were not warned about the consequences!

All of these might seem overwhelming, but self-care is essential. You only have one body, and to ensure it serves you well, it’s important to take good care of it. Once you start prioritising your well-being, you’ll notice a positive shift in your quality of life, making it much easier to maintain your routine.