Why Your Mid-30s to Mid-40s Are Crucial for Long-Term Health, According to Dr Vonda Wright
Muscle, Bone, and Hormones Peak—Make This Decade Count, Says Orthopaedic Expert
In a recent episode of The Dr Gabrielle Lyon Show aired on October 22, 2024, orthopaedic surgeon Dr Vonda Wright highlighted the importance of the 35 to 45 age range in shaping one’s physical health for the years to come. According to Dr Wright, this period is vital for preserving muscle mass, bone density, and hormonal balance—elements that typically begin to decline after the early 30s.
“We reach peak muscle and bone strength by our early 30s,” Dr Wright explained. “The years between 35 and 45 are your last big opportunity to invest in your future mobility and strength.”
She emphasized that taking proactive steps during this window—such as exercising regularly, managing stress, and maintaining a balanced diet—can significantly influence how well a person ages. “This is the decade to really pull it together. You’ve got your muscle, you’ve got your bone, and your hormones are still actively working for you,” she noted.
Dr Wright’s Fitness Formula for Aging Well
To maintain strength and reduce the risk of frailty later in life, Dr Wright recommends a structured workout plan:
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Zone 2 Cardio: Steady-state aerobic training for 45 minutes, 3–4 times a week.
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HIIT: High-intensity interval training using short, 30-second bursts (on equipment like treadmills, assault bikes, or rowers), repeated four times, twice a week.
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Heavy Lifting: Perform four compound power lifts in four sets, ensuring that by the end of each set, you could still do two more reps with good form.
She also strongly advocates starting every session with a dynamic warm-up, including movements like hip rotations, inchworms, and deep squats. “Before I lift, I always walk for 15 minutes to get my body ready. Every joint and muscle you plan to use should be activated beforehand,” she said.
Dr Wright’s advice serves as a timely reminder that how you move, lift, and train in your 30s and 40s can set the foundation for a healthier, more mobile life in later decades.
Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Please consult your physician before beginning any new exercise or health program
