The best way to exercise by age

The right way to exercise

1. Only practice to the point of shortness of breath, when you feel uncomfortable, stop.
2. Slow and rhythmic exercise, which will have some benefits, is more effective than high-intensity exercise. Excessive exercise can also have adverse health effects such as pain, lactic acid build-up, knee and joint injuries, and even heart problems.
3. Customize your training to your needs and abilities
4. Each age group tailors exercise to needs and abilities to achieve the greatest health benefits.

How to exercise for each age.

20 - 30 years old : This is the age when the body has high physical strength and endurance.

1. To promote heart health you should incorporate aerobic exercise, including running, cycling or swimming.
2. To develop and maintain muscle mass, you can choose exercises with weights or bodyweight exercises.
3. To improve mobility and reduce the risk of injury, flexibility exercises, like yoga, are great choices.

Ages 30 - 40 :

1. To maintain heart health, choose aerobic exercise but reduce the frequency and intensity slightly to accommodate other health problems. You can incorporate activities like brisk walking and stretching during breaks.
2. To prevent age-related muscle decline, strength training is still recommended.

Age 50 and up:

1. As you hit your 50s, joint health becomes a major concern so limit high-impact exercises that can put undue stress on the joints.
2. Low-impact aerobic exercises, like swimming or cycling, are great choices.
3. Strength training is still essential, but focus on exercises that help maintain muscle mass and support bone health.
4. Our sense of balance often declines as we age, so incorporate balance exercises to reduce your risk of falling.
5. To keep your body flexible, try to maintain 150 minutes of moderate-intensity activity each week.

David Pac

Update 02 August 2023