The “30-30-3” (more universally recognized as the 30-30-30 rule) is an easy-to-adhere-to, well-known health trend that aims at creating a successful and healthy day from the beginning. It’s not a complicated diet or a really hard workout but a simple morning routine based on three general steps:
What is the 30-30-3 health practice?
The term “30-30-3” or “30-30-30” refers to three actions you perform in the first hour after waking up:
30 Grams of Protein: Have a breakfast with 30 grams of protein. The aim is to achieve this within half an hour of waking up.
30 Minutes of Exercise: Do 30 minutes of low-intensity exercise following your high-protein breakfast.
Low-Intensity Exercise: The exercise needs to be “steady-state cardio,” which is maintaining a steady, easy level. A brisk walk is the ideal example. Your heart rate should be up, but you should still be able to carry on a conversation without gasping for air.
Also Read: The Rise of Time-Bound Workouts: The 6-6-6 Walking Trends Gaining Momentum
How is it healthy for humans?
This practice is healthy because it benefits your body and mind in several significant ways:
Improved Blood Sugar Levels: A breakfast that is high in protein slows down the rate at which your body takes in sugar. This stops a huge spike followed by a crash in your blood sugar and can result in improved levels of energy and reduced cravings during the rest of the day.
Keeps You Feeling Full Longer: The most filling nutrient is protein. Taking 30 grams first thing in the morning keeps you full, thereby cutting down on snacking and daily calorie consumption, which aids weight control.
Increases Metabolism and Burning of Fat: Early morning low-intensity exercise can stimulate your body to use stored fat for fuel. Getting your body active also increases your circulation and metabolism during the day.
Builds a Strong Habit: Completing these steps every day makes it easier for you to build strong, good habits, which is the secret to long-term health success.
Which Age Group Can Do This?
The best part of the 30-30-30 method is how simple and gentle it is, making it ideal for the majority of healthy adults.
Adults (18+): This population can easily adapt to the habit. It’s an excellent option for beginners or anyone seeking a regular, gentle routine.
Older Adults: The low-intensity level of the exercise (such as walking) is perfect for preserving joint health, balance, and cardiovascular function. They need to, of course, make sure their 30-gram protein meal is easy to digest and convenient.
Teenagers/Children: This particular program is specifically directed at adults, but the ideas having a protein breakfast and getting 30 minutes of activity are good health practices at any age.
Can A Pregnant Lady Also Do This?
Yes, as a rule, a pregnant woman can do so, but with a big qualification: The exercise component a 30-minute brisk walk is frequently advised by physicians as a safe exercise to indulge in during pregnancy. But any expecting woman will need to speak with her physician or midwife prior to beginning any new diet or exercise regimen. Your physician can determine whether the 30-gram protein intake and exercise intensity are comfortable for her individual gestational age. Listen to your body most of all if you are too fatigued or ill, slow down or stop.
Which Time Is Good for This Exercise?
The whole purpose of the 30-30-30 rule is to perform it in the morning. The timing is what makes this practice effective for jump-starting your metabolism and establishing a routine. The rule says to eat the protein within 30 minutes of waking up and then do the exercise immediately after. By completing these steps early, you ensure that you get your protein and physical activity done before the day gets busy and other commitments take over. This sets a positive tone and keeps you on track for a healthy 24 hours.
Also Read: What is Intermittent Fasting? Everything You Need to Know Before Starting
