The best way to exercise by age

The right way to exercise
- Only practice to the point of shortness of breath, when you feel uncomfortable, stop.
- 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.
- Customize your training to your needs and abilities
- 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.
- To promote heart health you should incorporate aerobic exercise, including running, cycling or swimming.
- To develop and maintain muscle mass, you can choose exercises with weights or bodyweight exercises.
- To improve mobility and reduce the risk of injury, flexibility exercises, like yoga, are great choices.

Ages 30 - 40 :
- 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.
- To prevent age-related muscle decline, strength training is still recommended.
Age 50 and up:
- As you hit your 50s, joint health becomes a major concern so limit high-impact exercises that can put undue stress on the joints.
- Low-impact aerobic exercises, like swimming or cycling, are great choices.
- Strength training is still essential, but focus on exercises that help maintain muscle mass and support bone health.
- Our sense of balance often declines as we age, so incorporate balance exercises to reduce your risk of falling.
- To keep your body flexible, try to maintain 150 minutes of moderate-intensity activity each week.
Update 02 August 2023
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