DECADE BY DECADE GUIDE
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.