DECADE BY DECADE GUIDE

Better Homes and Gardens (Australia) - - Better Ageing -

The need for phys­i­cal ac­tiv­ity never wanes, but your needs can change with age. Plan to fit it in, but ca­sual ex­er­cise counts too.

IN YOUR 20s

Fo­cus on Car­dio fit­ness, build­ing lean mus­cle mass and shoring up bone den­sity.

Why What you do now helps set the tone for later life health. You’re at your phys­i­cal peak, your body adapts eas­ily to new chal­lenges and for­gives a party-hard life­style!

What to do 45 to 60 min­utes of pure car­dio

2 to 3 times per week along with weight/strength train­ing for 30 min­utes, 3 times per week.

Try Mix it up: run, cy­cle, swim, kick-box, lift weights.

IN YOUR 40S

Fo­cus on Im­prov­ing flex­i­bil­ity, strength.

Why Nig­gly aches and pains can be­gin to set in so it’s time to take ac­tion.

What to do 45 min­utes of low-im­pact car­dio 3 to 5 days per week; an hour of weight/strength train­ing 3 to 4 times a week. Good form is vi­tal to avoid in­jury so en­list the help of a trainer.

Try Com­pound ex­er­cises that work mul­ti­ple mus­cle groups: squats, lunges, push-ups. High-in­ten­sity in­ter­val train­ing, spin class.

IN YOUR 30S

Fo­cus on Build­ing stamina, in­creas­ing me­tab­o­lism, com­mit­ting to reg­u­lar ex­er­cise.

Why This is a busy time of life when it’s easy to let ex­er­cise go. It’s dan­ger time for weight creep and los­ing mus­cle mass.

What to do Aim for at least an hour of car­dio and 20 to 40 min­utes of strength train­ing twice a week. Concentrat­e on work­ing your chest, shoul­ders, back and arms. Tip: the weight you lift should be heavy enough that you can’t do more than 8-12 reps with­out feel­ing it.

Try Cir­cuit train­ing (bursts of high-in­ten­sity car­dio cou­pled with re­sis­tance work), spin (sta­tion­ary cycling) classes, yoga.

IN YOUR 60s

Fo­cus on Main­tain­ing car­dio­vas­cu­lar health, flex­i­bil­ity, good bal­ance.

Why Good pos­ture helps you avoid that age­ing, hunched over look and pro­motes bet­ter back and spine health.

What to do Sit less, stand more, tummy in, shoul­ders back, don’t slouch! Mod­er­ate in­ten­sity car­dio 3 days a week for heart health, re­sis­tance work us­ing lighter weights and slower, con­trolled move­ments.

Try Aqua classes (gives the ben­e­fits of strength train­ing with less stress on joints), walk­ing, gen­tle yoga, Pi­lates, free weights.

IN YOUR 50S

Fo­cus on Build­ing and main­tain­ing core strength, im­prov­ing flex­i­bil­ity.

WHY You have the rest of your life in front of you! Ramp up ex­er­cise to com­bat de­clin­ing oe­stro­gen lev­els and post-menopausal weight gain.

What to do At least 30 min­utes of weight-bear­ing ac­tiv­ity daily (fo­cus on torso, legs and thighs), and 4 to 6 car­dio work­outs of about 20 to 40 min­utes each.

Try Ten­nis, walk­ing, dance classes, Yin yoga, Pi­lates.

IN YOUR 70 s AND BE­YOND

Fo­cus on Re­main­ing ac­tive, bal­ance and flex­i­bil­ity.

Why You might think it’s OK to stop mov­ing now, but the op­po­site is true. Even 10 min­utes of mod­er­ate-in­ten­sity ac­tiv­ity ev­ery day can make a huge dif­fer­ence in your abil­ity to move freely. Learn­ing new skills helps with cog­ni­tive health. Pi­lates classes for ma­ture gals and guys cater for all abil­ity lev­els.

What to do 30 min­utes daily of any­thing to get you up and mov­ing!

Try Walk­ing, stretch­ing, gen­tle yoga, Pi­lates, tai chi, gar­den­ing.

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