For optimal mental and physical health at every age, we need to adapt our exercise routines to the changing needs of our bodies. Although it is ideal to develop a habit of regular physical activity from childhood, it is never too late to begin. According to Fabio Gomez of Integrated Training in London, “The key is to know your own body, to be aware of its needs, and to respond appropriately as it changes as you age.”
Let the games begin!
Get your kids moving because any kind of physical activity is good for their health and growth. But don’t fret over the need to inspire them; what more could a child want? Bring them to a nearby park, playground, or pool to let off some steam. It’s their turn to run, leap, and climb. Even a short walk is a healthy exercise for young children, so stroll with them and avoid leaving them in the pushchair all the time.
Every day, kids need at least an hour of physical activity, and that should take the form of active play in a safe environment where they may run and jump.
In your twenties, you’re at your most active.
As our bodies and immune systems mature, we need to replenish them with rest and food sources of natural energy. Workouts during this time are especially important for building strong muscles and bones, and so is eating a healthy, protein-rich diet.
Three to six sessions each week of at least 20 minutes each of cardiovascular activity and strength training (weights) will do wonders for your energy, strength, and metabolism. Find anything you really enjoy doing, like dancing, cycling, walking, jogging, swimming, surfing, or boxing, and make it your workout. When you work out by doing something you enjoy, you don’t have to give it any thought or effort. To avoid muscle strain, it’s important to properly warm up and cool down.
Teens only need to participate in the activity they enjoy for an hour a day to reap the health benefits.
Ages 30–50: Establish a routine
You have a clearer sense of purpose, identity, and self-control. But it’s difficult to find time between work, housework, and family commitments. Don’t have time to work out? No way, man! Exercising ought to be a top priority, right up there with eating and sleeping. You can dance your way to work or put on some tunes and walk to your office. Take the stairs instead of the elevator, ride your bike or walk to the shop, go on a trek in the woods, and spend time outside playing with your kids. Maintaining a regular meditation practice can help you calm down, concentrate, and feel at ease.
According to Fabio, “As women of this age group gradually tend to lose their bone mass, they should concentrate on strength training to protect their bones and to improve their muscle strength at least two or three times a week.”
Make aerobic exercise a daily habit if you can. Those just starting out should make an effort to stretch and do flexibility exercises. Get in shape by setting and sticking to specific goals. Benefits to your respiratory system, stress levels, and quality of sleep can be noticed after as little as 15 minutes of exercise every day. Perform 30-60 minutes of cardiovascular exercise three-five times each week. Try something new and exciting like a martial arts or spinning class. Yoga and dance are great ways to maintain joint flexibility and enhance balance. If you suffer from joint pain, gentle exercises like swimming or walking are ideal. Perform weight training for at least ten minutes daily. Give your biceps, triceps, shoulders, hamstrings, quads, and calves 15 reps each. This will help you avoid muscular and bone weakness. Remember that in today’s sedentary world, our lives revolve around computers, and that doing core workouts will help your posture, digestion, and stability. Core strength can be developed through Pilates, belly dancing, or working on one’s abs and back.
Ages 40–50: the onset of midlife
The concept of a midlife crisis has entered the realm of cliche. However, midlife can be a psychological low period. Middle age, namely around 40 for American women and 50 for males, is associated with an increased incidence of depression, according to a study of two million participants from 80 nations published in 2008. The good news is that the statistics also show that your disposition begins to boost as you hit your 50s. Getting your heart rate up, even with just a daily stroll, is a great way to boost your mood. And if you’re a middle-aged person who hasn’t yet kicked harmful habits like smoking or excessive drinking, now is the time to start.
Ages 60 and up, get up and dance!
Lengthen your life and make it better. People in their 80s and beyond can continue to take part in physical activities and have excellent health. If you’re concerned about your health or suffer from a chronic condition, it’s important to talk to your doctor about developing a personalized diet and activity plan.
Flexibility and balance can be prioritized in workouts without the need for strict routines. Those who are already benefiting from the aerobic and strength training programs that are recommended for this age range can keep going.
Don’t go crazy! Do some sort of cardiovascular activity like walking or swimming at least three times a week. Don’t put undue stress on your heart. Cycling, gardening, and housework are all good options. Strength training with weights is an excellent way to avoid injuries and boost independence and mobility. Do arm and leg repetitions without weights if you are unable to lift them. Stretching and low-impact water aerobics are great ways to keep your balance and flexibility. Practice walking in a straight line, standing on one leg, and touching your toes and nose.
“There are no real limits,” Fabio explains. “Social interaction is also crucial to one’s physical well-being. Benefits include a faster heart rate, less depression and pain, lower blood pressure, and less trouble sleeping due to insomnia. Be imaginative, too! Rocking your grandchildren can help, but so does taking up lawn bowls or taking a dance class. Having fun and making love not only makes you joyful but also helps you tone your abdominal muscles. And being around other people will encourage you to get out, improve your attitude, and open up emotionally and spiritually to others.
Most, if not all, days should include 30 minutes of physical activity.
It’s important to keep in mind that physically active adults are less likely to get dementia than their less active counterparts. They also have a decreased risk of developing diseases, depression, and chronic pain caused by disorders like arthritis and back discomfort. Fabio recommends “doing whatever it takes,” including “walking 30 minutes a day,” “parking just that little bit farther away from the supermarket,” and so on.
Keep in mind that exercise is essential for everyone, regardless of age or gender. After all, leading a healthy life will not only extend your lifespan but will also improve the quality of your years here on Earth.
We serve West London neighborhoods of GLL Bayswater, Chelsea, and Maida Vale by providing over 5,500 sessions annually. But what we’re most proud of is the success stories our customers share with us every day.
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