Regular physical activity:
Physical activity remains a key component of health and fitness. Start with moderate exercise, such as running, walking or swimming, and gradually increase the intensity and variety of your workouts.

Proper nutrition:
Healthy eating is the basis of good shape. Make sure your diet includes a variety of fruits, vegetables, proteins, and reduce your intake of processed foods and sugar.

Regular examinations:
Regular medical examinations will help identify potential disease problems in the early stages and take steps to prevent them.

Correct sleep:
Quality sleep plays an important role in maintaining health and fitness. Try to get at least 7-8 hours of sleep a night to recover and maintain your energy level.

Stress management:
Stress can negatively impact your physical and mental health. Try relaxation techniques, meditation and yoga to help manage stress more effectively.

Hydration:
Drink enough water throughout the day to keep your body hydrated. This is important for cell function and overall health.

Maintaining a Healthy Weight:
As you age, your metabolism slows down, so it's important to watch your weight. Maintain a balance of calories, participate in a strength training plan, and watch your eating habits.

Active lifestyle:
Try to lead an active lifestyle outside of training. Get around on foot or by bike, play active video games, and just don't sit still.

Maintaining Bone Health:
With age, bones become more fragile. Increase your calcium and vitamin D intake and exercise regularly to strengthen your bones.

Positive attitude:
It is important not to forget the importance of mental health. Maintain a positive attitude, participate in fun hobbies, communicate with loved ones and enjoy life.

Staying in good shape after 30 requires constant effort and attention to your health. By following these 10 ways, you can enjoy an active and healthy life for many years to come. Remember that every person is unique, so it's important to find the approaches to health and fitness that best suit you.