Why Scheduling Exercise Isn't Just Important, It's Essential

Life after 35. It often comes with a different rhythm. Careers might be more established (and demanding), families may have grown, and responsibilities seem to multiply. Amidst this whirlwind, it’s easy for personal wellness, especially regular exercise, to slide down the priority list. We tell ourselves we're too busy, too tired, or maybe that we're "still young enough" to get away with it. 

But here’s the crucial truth: your mid-thirties mark a significant physiological turning point. While you are absolutely still young, vibrant, and capable, subtle (and not-so-subtle) changes begin within your body. Ignoring the need for consistent, scheduled exercise during this decade and beyond isn't just missing out on feeling good; it's potentially setting the stage for health challenges later in life. 

This isn't about chasing unrealistic fitness ideals or regaining the physique of your early twenties. It's about investing in your future self – ensuring you have the energy, strength, mobility, and resilience to fully enjoy the decades to come. It's about proactive health management, boosting your quality of life, and thriving, not just surviving. 

The "Why": Understanding the Shift After 35 

Around our mid-thirties, several natural physiological processes begin or accelerate, making regular exercise more important than ever: 

1. Sarcopenia (Muscle Loss): Starting around age 30, adults can lose approximately 3–8% of their muscle mass per decade if inactive, a rate that can increase after age 60 [1]. This involuntary loss, termed sarcopenia, affects strength and function [1, 2]. Muscle isn't just for strength; it's metabolically active tissue. Less muscle means a slower metabolism [3]. 
2. Slowing Metabolism: Linked partly to muscle loss and other hormonal changes, your basal metabolic rate (BMR) – the calories your body burns at rest – generally starts to decline with age [3, 4]. The decrease in muscle mass relative to total body mass appears to be a primary driver of this age-related BMR decrease [3]. This makes weight management more challenging without dietary adjustments or increased activity. 
3. Bone Density Changes: Peak bone mass is typically reached in our late twenties or early thirties [5]. After this point, bone loss can begin, often starting between ages 30-40, as bone breakdown may outpace formation [5]. This process accelerates in women after menopause but affects both sexes throughout life [5]. Weight-bearing exercise, particularly resistance training, is crucial for stimulating bone density maintenance [6]. 
4. Hormonal Fluctuations: Hormones influencing metabolism, muscle mass (e.g., testosterone, growth hormone), mood, and energy levels can begin subtle shifts, potentially impacting body composition and energy [2]. 
5. Increased Cardiovascular Risk Factors: Lifestyle factors accumulated over time, combined with potential age-related changes in blood vessels and heart function, can increase the risk of high blood pressure, high cholesterol, coronary artery calcification, and other precursors to heart disease [7, 8]. Inactivity itself is a major modifiable risk factor [8]. 
6. Stress Accumulation: Mid-life often brings peak career and family stress. Chronic stress negatively impacts virtually every system in the body, and exercise is one of the most potent stress relievers [9]. 
7. Changes in Connective Tissues: Tendons and ligaments may become less elastic, potentially increasing the risk of injury if flexibility and mobility aren't maintained. 

Understanding these shifts isn't meant to be alarming, but empowering. Knowing why exercise is crucial provides powerful motivation. It transforms exercise from a chore into a vital act of self-care and preventative health maintenance. 

The "What": Building a Balanced Exercise Routine for Longevity 

A haphazard approach to exercise won't cut it. To combat the changes mentioned above and reap the maximum benefits, a balanced routine incorporating different types of movement is key. Think of it as a well-rounded investment portfolio for your health. The core components should include: 

1. Cardiovascular Exercise (Cardio/Aerobic): 
2. Why it's crucial: Strengthens the heart and lungs, improves blood circulation, helps manage weight by burning calories, lowers blood pressure, improves cholesterol levels, boosts mood through endorphin release, and reduces the risk of heart disease, stroke, and type 2 diabetes [7, 8]. Regular aerobic fitness is associated with lower risk of cardiovascular events and mortality, although the presence of existing conditions like coronary artery calcification still poses a risk [7]. 
3. What it looks like: Any activity that gets your heart rate up and makes you breathe harder for a sustained period. Examples include: Brisk walking, Jogging or running, Cycling, Swimming, Dancing, Elliptical machines, Hiking, HIIT. 
4. How often/long: Aim for guidelines such as at least 150 minutes of moderate-intensity cardio OR 75 minutes of vigorous-intensity cardio per week, or a combination [8]. This can be broken down (e.g., 30 minutes, 5 days/week). 
5. Strength Training (Resistance Training): 
6. Why it's crucial: This is arguably the most critical component to counteract age-related changes like sarcopenia and dynapenia (loss of strength) [1, 10]. It directly builds and maintains muscle mass [6, 10]. More muscle boosts your metabolism [3], strengthens bones (reducing osteoporosis risk) [6], improves insulin sensitivity, enhances functional strength, improves body composition, and increases stability [10]. Regular strength training (e.g., 2-3 days/week) helps preserve independence and vitality [6]. 
7. What it looks like: Activities that make your muscles work against resistance. Examples include: Lifting weights, Using resistance bands, Using weight machines, Bodyweight exercises (squats, lunges, push-ups, planks), Certain types of yoga or Pilates. 
8. How often/long: Aim to work all major muscle groups at least 2-3 days per week, with rest days for recovery [6]. Focus on proper form. 
9. Flexibility and Mobility Training: 
10. Why it's crucial: Flexibility and mobility are vital for preventing injuries, reducing aches and pains, improving posture, enhancing movement quality, and maintaining ease in daily life. Maintaining range of motion becomes increasingly important as tissues potentially become less pliable with age. 
11. What it looks like: Static Stretching (after warm-up), Dynamic Stretching (warm-ups), Yoga, Pilates, Foam Rolling. 
12. How often/long: Incorporate regularly, ideally daily or several times a week, even for short durations. Include in warm-ups and cool-downs. 
13. Balance Training: 
14. Why it's crucial: Balance can decline with age due to various physiological changes, increasing fall risk [10]. Falls can lead to serious injuries, especially with lower bone density. Good balance is essential for prevention and maintaining independence. Mind-body exercises like Tai Chi have shown benefits [11]. 
15. What it looks like: Standing on one leg, Walking heel-to-toe, Tai Chi, Yoga poses. 
16. How often/long: Incorporate balance exercises a few times a week, integrating them into routines or daily activities. 

The "How": The Undeniable Power of Scheduling 

Knowing what to do is only half the battle. Life after 35 is often packed. Relying on finding "spare time" or waiting for motivation to strike is a recipe for inconsistency. This is where scheduling becomes your superpower. 

• Treat it Like an Appointment: Block out time in your calendar. 
• Find Your Optimal Time: Experiment to find what works consistently. 
• Start Realistically: Begin small and build gradually. 
• Plan Your Sessions: Decide activities beforehand. 
• Prepare in Advance: Remove small barriers (clothes, gym bag). 
• Find Your Joy: Choose activities you enjoy. 
• Be Flexible, Not Flimsy: Reschedule if needed, don't just cancel. Aim for consistency. 
• Listen to Your Body: Include rest days; modify or rest if experiencing pain. 
• Consider Accountability: Use buddies, classes, or trackers. 

The Beneficial Impacts: Reaping the Rewards Now and Later 

Committing to a scheduled, balanced exercise routine after 35 yields a cascade of positive effects: 

• Physical Health: 
• Weight Management: Helps counteract metabolic slowdown [3, 4]. 
• Stronger Muscles & Bones: Reduces risk of sarcopenia and osteoporosis [1, 6, 10]. 
• Improved Cardiovascular Health: Lowers risk factors and disease incidence [7, 8]. 
• Reduced Risk of Chronic Diseases: Lowers likelihood of type 2 diabetes, metabolic syndrome [8]. 
• Better Sleep: Often improves sleep quality. 
• Increased Energy Levels: Paradoxically boosts daily energy. 
• Enhanced Immune Function: Moderate exercise can support immunity. 
• Mental and Emotional Health: 
• Stress Reduction: Powerful antidote to stress, anxiety, and depression [9, 12]. 
• Mood Enhancement: Triggers endorphins [9]. 
• Improved Cognitive Function: Enhances focus, memory, and processing speed; physical activity shows positive associations with cognitive function in middle-aged and older adults [11, 13]. 
• Increased Confidence and Self-Esteem: Achieving goals builds self-efficacy [9]. 
• Better Body Image: Focus shifts towards function [9]. 
• Long-Term Well-being: 
• Increased Longevity: Physical activity is consistently linked to lower all-cause mortality and longer life expectancy, even moderate amounts like brisk walking show benefits [14, 15]. 
• Improved Quality of Life: Helps maintain independence, mobility, and vitality [12]. 
• Greater Resilience: Builds physical and mental resilience [9]. 

But What If I Haven't Exercised in Years? It's Never Too Late! 

Perhaps you're reading this thinking, "This sounds great, but I'm well past 35, maybe 45, 55, or older, and I haven't exercised consistently in decades. Is it too late for me?" The resounding answer from scientific research and health experts is NO! It is absolutely never too late to start. 

While starting earlier might confer some advantages, the human body retains a remarkable capacity to adapt and benefit from physical activity at any age. You might feel intimidated, or believe the window for making significant improvements has closed, but that's simply not true. 

Studies consistently show that individuals who initiate regular physical activity even in mid-life or later can still reap substantial rewards [16]. These benefits include: 

• Reduced risk of developing chronic diseases like heart disease and type 2 diabetes [8, 17]. 
• Improved muscle strength and function, helping to combat age-related decline [10, 17]. 
• Better balance and reduced risk of falls [17]. 
• Positive effects on mood and mental well-being [9, 12]. 
• Lowered risk of cognitive impairment and dementia [11, 16]. 
• Improved overall quality of life and potentially increased longevity [12, 14, 15]. 

The key is to start appropriately for your current fitness level. Begin slowly, focus on consistency over intensity initially, and choose activities you find manageable and enjoyable. Don't compare yourself to others or even your younger self – focus on your personal progress. Remember, any physical activity is vastly better than none [17]. Moving from a sedentary lifestyle to even moderate activity can make a significant difference to your health trajectory. So, banish the thought that it's "too late" – your body is ready to benefit whenever you are ready to start. 

Your Future Self Will Thank You 

Entering your mid-thirties and beyond is an incredible phase of life. Ensuring you have the physical and mental vitality to fully embrace it requires conscious effort. Whether you're 35 or 65, the message remains the same: incorporating regular, scheduled exercise is crucial. 

Viewing exercise not as an optional add-on but as a fundamental pillar of your wellness strategy – one that deserves dedicated, scheduled time – is the key. It's an investment with guaranteed returns: more energy, less stress, greater strength, enhanced resilience, and a significantly reduced risk of many age-related health issues [6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17]. 

Don't wait for a health scare. Start today. Look at your week, identify realistic slots, and schedule your first session. It doesn't have to be long or intense. A 20-minute brisk walk, a short bodyweight circuit, or a gentle stretching session counts [15]. 

Take that first step. Schedule it. Show up for yourself. Your future self – the vibrant, active, thriving version of you in the decades to come – will be profoundly grateful. 

References: 

Note: This list provides representative references supporting the concepts discussed. It is not exhaustive. PMIDs are PubMed unique identifiers. 

1. Volpi E, Nazemi R, Fujita S. (2004). Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. / Walston JD. (2012). Sarcopenia in older adults. Curr Opin Rheumatol. (Concept: Muscle loss rate and definition of sarcopenia). PMID: 19949277 / PMC2804956; PMID: 22971398 / PMC4066461. 
2. Rolland Y, Czerwinski S, Abellan Van Kan G, et al. (2008). Sarcopenia: its assessment, etiology, pathogenesis, consequences and future perspectives. J Nutr Health Aging. (Concept: Sarcopenia causes and consequences). PMID: 18810267.    
3. Shimokata H, Kuzuya F. (1993). [Aging, basal metabolic rate, and nutrition]. Nihon Ronen Igakkai Zasshi. (Concept: BMR decline with age, link to muscle mass). PMID: 8361073. 
4. Pannemans DL, Westerterp KR. (1995). Energy expenditure, physical activity and basal metabolic rate of elderly subjects. Br J Nutr. (Concept: BMR lower in older adults). PMID: 7794872.    
5. Roux C, Confavreux CB. (2003). Bone loss: Epidemiology of bone loss. Arthritis Res Ther. (Concept: Peak bone mass timing and onset of loss). PMID: 128872 / PMC128872. 
6. Layne JE, Nelson ME. (1999). The effects of progressive resistance training on bone density: a review. Med Sci Sports Exerc. (Concept: Resistance training benefits for bone density). PMID: 9927006. 
7. Blaha MJ, Al Rifai M, Cainzos-Achirica M, et al. (2024). The relationship of cardiorespiratory fitness, physical activity, and coronary artery calcification to cardiovascular disease events in CARDIA participants. Eur Heart J. (Concept: Cardio fitness, activity, CAC, and CVD risk). PMID: 39158112.    
8. Nystoriak MA, Bhatnagar A. (2018). Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. (Concept: Broad cardiovascular benefits of exercise, inactivity risks). PMID: 30255060 / PMC6149069. 
9. Stubbs B, Vancampfort D, Rosenbaum S, et al. (2024). Physical activity and mental health: a systematic review and best-evidence synthesis of mediation and moderation studies. Int J Behav Nutr Phys Act. (Concept: Exercise benefits mental health via multiple mediators). PMID: 39609855 / PMC11603721. 
10. Kirk B, Zanker J, Duque G. (2020). Heavy Strength Training in Older Adults: Implications for Health, Disease and Physical Performance. Acta Physiol (Oxf). / Fiatarone MA, O'Neill EF, Ryan ND, et al. (1994). Exercise training and nutritional supplementation for physical frailty in very elderly people. N Engl J Med. (Concept: Strength training importance for function, combating dynapenia). PMC12003923 / PMID: 8190152.    
11. Zheng G, Liu F, Li S, et al. (2023). Effects of mind-body exercise on cognitive performance in middle-aged and older adults with mild cognitive impairment: A meta-analysis study. Medicine (Baltimore). (Concept: Mind-body exercise benefits cognition). PMID: 37653776 / PMC10470775.    
12. Nazmin F, Go E, Fagbemi M, et al. (2024). A Systematic Review of the Benefits of Physical Exercise on Mental Health and Quality of Life in Patients With Substance Use Disorders. Cureus. (Concept: Exercise improves mental health and quality of life). PMID: 39376893 / PMC11456407.    
13. Stubbs B, Vancampfort D, Firth J, et al. (2018). Physical activity and cognitive functioning in middle-aged and older adults: An analysis of 104,909 people from 20 countries. Mayo Clin Proc. (Concept: Dose-response relationship between PA and cognitive function). PMID: 27720454. 
14. Sillanpää E, Ollikainen M, Kaprio J, et al. (2025). The associations of long-term physical activity in adulthood with later biological ageing and all-cause mortality - a prospective twin study. J Epidemiol Community Health. (Concept: PA linked to lower mortality). PMID: 39821867.    
15. Dempsey PC, Rowlands AV, Strain T, et al. (2024). Interplay between physical activity volume and intensity with modeled life expectancy in women and men: A prospective cohort analysis. J Sport Health Sci. (Concept: Higher PA volume/intensity linked to longer life expectancy, benefits of brisk walking). PMID: 39181446 / PMC11863285.   
16. Iso H, Kubota Y, Yamagishi K, et al. (2024). Lifetime Physical Activity and Late-Life Mild Cognitive Impairment in Community-Dwelling Older Adults. J Am Med Dir Assoc. (Concept: Starting physical activity even later in life confers cognitive benefits). PMID: 38246592.    
17. Chodzko-Zajko WJ, Proctor DN, Fiatarone Singh MA, et al. (2009). American College of Sports Medicine position stand. Exercise and physical activity for older adults. Med Sci Sports Exerc. (Concept: General benefits and recommendations for older adults, emphasizing some activity is better than none). PMID: 19516148