Just like we use different creams or serums to fight wrinkles, the same should happen when it comes to exercises in tackling aging signs marked by a decline in metabolism. Going by the data from Center for Disease Control (CDC), an average American gains about a pound a year. This calls for an earlier fitness strategy because it can be difficult to deal with weight gain at an older age. According to Dan Trink, director at Peak Performance in New York City and a study published at The National Centre for Biotechnology Information, people become weaker not because of biological factors but due to lifestyle. Dan notes that you can have a healthy body your entire life by remaining physically active. You should make adjustments in your exercise routine as you grow older.
Table of Contents
20-30 Years
If you are in your 20s, exercise and nutrition should become part of the equation on a daily basis if you want to remain youthful. According to Maria Pagano, RD, exercise physiologist and a personal trainer manager at Equinox, you should engage in physical activities you enjoyed in high school and college.
These include organized sports involving high-intensity metabolic circuits, such as squats, lunges, running, swimming, presses and pull-downs. According to Trink, incorporating such exercises will boost* your overall wellbeing, improve* performance at work or in class and finally push you towards that healthy lifestyle you’ve always dreamt of.
30-40 Years
If you were engaging in a single sport or activity in your 20s, it is the right time you should diversify after hitting 30, according to Karl Knopf, a California-based coordinator of Adaptive Fitness program at Foothill College. Knopf adds that cross-training helps prevent imbalances and overuse injuries.
For instance, if you are a swimmer, incorporate cycling and running to your workout plan to ensure a suitable mix for your upper and lower body exercises. It is recommendable to ensure that your exercise regimen caters for flexibility and balance to preserve your range of motion, loosen tight muscles and prevent falls later in life.
According to the National Institute of Aging, stretching is one of the simplest ways to maintain flexibility, while exercises such as heel-to-toe walks and standing on one foot improve* your balance. Other physical activities to consider include yoga, tai chi or dancing.
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40-50 Years
Most people in these age group do away with some exercises such as lifting weights after settling in their jobs or a through in bringing up their families. According to fitness experts, this is the age where testosterone levels in a man start to decline by about 8% per decade. If you’re also facing the loss of libido, you may try Maasalong, an over the counter pill which is made of natural ingredients, you may checkout the official site or it is also easily available on Amazon.
On the other hand, there is an increase in muscle loss in women. It is within this age group that you should maintain high metabolic functions in order to burn calories optimally.
According to Pamela Peeke, assistant professor of medicine at University of Maryland School of Medicine, you should have a consistent exercise routine to prevent fat gain caused by stress and sedentary lifestyle.
50-60 Years
It is the right time to start protecting your core and heart. Regardless of how physically active you have been, once you reach 50 years old, complication such as pains and aches will start to develop. Peeke says you should adapt to your exercise routine around these problems. If for instance you start experiencing sore knees, Peeke recommends that you should stop running and find a swimming pool. To prevent your body from curving forward leading to chronic back pain, she recommends pilates and yoga to strengthen your abs and back pain. Try your best to avoid slouching while walking but keep your body straight. According to American Heart Association, you should aim to have a minimum of 30 minutes of aerobic activity five times every week. Because you will require more recovery time, Knopf suggests using mild to moderate exertions to prevent fatigue or soreness.
60-70 Years
At this age, only few will be in a regular exercise routine. But if you continue working out, you will avert premature death caused by chronic conditions such as diabetes or heart disease, according to AHA. Physical activities that strengthen your muscles and improve* balance will also help to prevent falls. Try weight lifting exercises at least thrice every week and alternate workouts that target muscles in your upper and lower body. According to Peeke, you should work with a professional trainer in your 60s because your bones are more fragile and tendons weaker. Alternatively, you can join a fitness class meant for seniors. This is the age when men usually face most of the health issues.
70 Years and Over
From 70 years onward, engage in exercises to sustain your strength, flexibility and balance. However, you don’t have to engage in rigorous activities but try simple ones like when you are seated. Try arm raises, leg lifts, aerobics around the chair and stretching.
Conclusion
No one is too old to start exercising and reap the same health benefits, according to National Institute of Health. Your main aim should be to exercise safely by easing your workouts as you grow older. Don’t hesitate to consult a physician in case you experience pain during workouts. The best way to stick to an exercise program is to look for exercises which are funny and enjoyable.
References –
- https://www.cdc.gov/healthyweight/losing_weight/index.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3000060/
- https://backtomotion.net/top-10-anti-aging-exercises/
- https://www.healthwebmagazine.com/healthy-living/simple-ways-to-live-a-healthy-lifestyle/
- https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability
- https://cfmedicine.nlm.nih.gov/physicians/biography_249.html
- https://www.healthwebmagazine.com/mens-health/mens-health-issues/
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