As you age, you may start to notice certain exercises aren't as easy as they once were. The significance of exercise plays a big role on your personal well being as you age. It can shield you from a variety of conditions, including heart diseases, type 2 diabetes and some malignant tumors. The level and type of exercise you do should change as you grow older. Use this guide to find the right type of exercise for your age!
Childhood and Adolescence
During this stage in your life, exercise typically comes naturally. Kids have high levels of energy and always seem to be running around and playing. According to the government, children should get at least one hour of exercise per day. Experts recommend that you expose your children to a variety of sports to develop skills like swimming and the ability to hit and kick a ball.
This high level of exercise tends to decline in teen years, especially in girls. Exercise is very important in teenage years though because it helps promote a healthy body image and helps manage stress and anxiety.
In Your 20s
This is the time when your body should be at it's absolute physical peak. During your 20s, you have the fastest VO2 max and reactions times. VO2 max is the maximum rate your body can pump oxygen to your muscles. After you peak, this VO2 max decreases 1% every year. Your reactions times also start to slow with each passing year. If you're in your 20s, now is the perfect time to start building up muscle mass and bone density to help retain your physical health in the future. Regular exercise can slow the rate at which your reaction times and VO2 max decrease.
At this stage in your life, you should vary your training. Right now there are constantly new, high-intensity workouts and exercise classes popping up every week. Try something new and different! Sign up for tag rugby, rowing, or boot camp! If you already exercise regularly, speak to a professional about how to build "periodisation" in your regime. This refers to dividing up your training sessions into progressive cycles. By doing this, you help optimize your performance and ensure you peak for a planned exercise event, such as a triathlon.
In Your 30s
During your 30s, many people turn their focus to their careers and family. In order to slow normal physical decline, you must maintain a steady strength and cardio routine. The first major change people can make if they have a desk job is to try to add more movement into your work day. Make sure that when you're sat at your desk, you maintain good posture and sit up straight. Start by forcing activity into your day by doing things like routing your printer to another room, using a bathroom on a different floor and taking the stairs, or standing instead of sitting when you're on a call. You should aim to move every half an hour.
When your time is limited, try incorporating high-intensity interval training into your schedule. This allows you to burn a lot of calories and increase your heart rate in a short amount of time by doing short intervals of high-intensity activity. Exercises like sprinting and cycling can be broken up into low-intensity and high-intensity periods. You can squeeze in an awesome workout in just 20 minutes. Women, especially after childbirth, should also incorporate pelvic floor exercises into their daily routines to prevent incontinence.
In Your 40s
This is the time when many people start packing on the pounds. Focus on resistance exercise. This is the best way to optimize calorie burning to counteract fat accumulation and reverse the loss of 3-8% of muscle mass per decade. A study found that just ten weeks of resistance training could increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and decrease fat weight by 1.8 kg. Taking up a kettle bell class or weight-training program would be the best way to accomplish this. Running is another great activity. If you have sensitive knees, maybe try Pilates instead. Pilates is a great way to build core strength and protect against back pain which is a common complaint among people in their 40s.
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In Your 50s
This is when things start changing. You may be experiencing more aches and pains. Chronic conditions, such as type 2 diabetes and cardiovascular disease may be getting more serious. After menopause, women are also more at risk of heart disease. In your 50s, you should continue strength training twice a week to maintain your muscles. It's also recommended that you do weight-bearing exercises, such as speed walking. You're never too old to try something new. Perhaps take up Tai chi. It will help you improve your balance and relaxation.
In Your 60s
At this point, many people start to accumulate more chronic conditions. As people get older, their risk for developing cancer also increases. Although it may be more difficult for you to maintain a high level of physical activity, it's crucial that you do because it could help you prevent cancers like post-menopausal breast cancer, colon cancer and cancer of the womb. It also reduced the risk of developing chronic conditions. Instead of letting your physical activity decline with age, find fun and sociable ways to be active. Sign up for a ballroom dancing class or another type of dance class. Attend an aqua-aerobics class to develop strength and flexibility. Make sure to also maintain your cardiovascular exercise by brisk walking.
70s and Beyond
Exercise at this age helps cognitive functions and prevents frailty and falls. If you experience a period of ill health, try to stay mobile if you can. When people become bed bound, their strength and fitness decline at a very fast pace. This can make it harder to recover and get back to the level you were previously at. When family and friends come to visit you, catch up by going for a walk instead of sitting down and being inactive. This will be more entertaining than solitary exercise, can lift your spirits, and keep you motivated. It's best to speak to a physiotherapist and find out how to safely add strength, balance, and cardio exercise to your regimen.
The most important thing is to find workouts that you enjoy so that it's easier for you to exercise regularly.