What Physical Activity Should You Do At Your Age?

Exercising and staying active is essential for good health and live happy life. Physical activity helps keep us at the ideal weight, strengthens bones and muscles, reduces body fat, improves endurance, among many other benefits. Therefore, exercises should be practiced throughout life.

However, it is also true that, as we age, it becomes more difficult for us to perform intense and prolonged physical activities. Despite this, there are specific exercises that may be appropriate for each stage of life.

Next, find out what type of exercises are the most appropriate for your age and physical condition. In this way, you will be sure that you are doing the physical activity that is best for you.

1. At 20

Twenty years is a good time to create habits that settle for later stages. The body usually reaches physical fullness in the mid-20's, with the fastest reaction times. Also, the development of lean muscle mass and bone density at this age helps them to remain in later years.

As for training, you should include weights, cardio or aerobics and stretching. Therefore, a high-intensity workout, aerobics, running, or pedaling on a stationary bike would be ideal. Regarding the frequency, from 75 to 90 minutes a day between 3 to 5 times a week will allow you to take advantage of your condition and have results in a short time.

2. At 30

At this stage of life, the body reaches the highest point of bone mass, but paradoxically the gradual and constant loss of this also begins. Therefore, it is important that you maintain cardiovascular capacity and strength to slow normal physical decline.

The intensity of the exercises should be more moderate, but in longer periods, since what matters most is burning fat and strengthening the heart. For all women, and especially after delivery, it is recommended to do pelvic floor exercises, known as Kegel exercises, daily to help prevent incontinence. Also, both men and women should include a routine specific exercise on machines or weights, plus cardio, and running in a moderate way. These should be done in a period of 60 to 75 minutes, 4 or 5 times a week.

3. At 40

Most people begin to gain weight at this age. In addition, the WHO estimates that from this stage the energy need decreases by 5% per decade, since the basal metabolism is reduced.

Flexibility and balance exercises are beneficial in avoiding muscle pain and stiffness of age. Likewise, resistance exercise is the best way to counteract the accumulation of fat and reverse the loss of 3% to 8% of muscle mass per decade. Thus, water activities, dancing, cycling, and yoga are good options. Perform them with a frequency of 45 or 60 minutes, 3 or 6 days a week.

4. At 50

From this stage, there is a significant loss of muscle mass equivalent to almost 65%. Physical strength also decreases. Also, chronic pain and conditions, such as diabetes and cardiovascular disease, begin to emerge.

Strength training is recommended twice a week to maintain muscle mass. Walking is also essential, especially at a pace that requires effort. At least 20 to 40 minutes every day. Tai chi can also be an excellent option to promote balance and relaxation.

5. At 60

As you get older, chronic diseases manifest themselves more strongly. Likewise, aging is a major risk factor for cancer. Maintaining a high level of physical activity can help prevent cancers such as breast cancer, colon cancer, uterine cancer, etc. It also reduces the risk of chronic diseases such as heart disease and type 2 diabetes.

Try to do exercises that are not excessive for your joints. Dancing, swimming, brisk walking, and aerobics are perfect at this age.

6. At 70

Exercise in your 70's and beyond helps prevent from many diseases. If you have a period of poor health, try to stay mobile if possible. Strength and fitness can decline rapidly if you're in bed or very inactive, which can make it difficult to return to previous levels.

Try to walk. Instead of idle visits from family and friends, go for a walk together. This will help keep you motivated and improve your health more than exercising alone. Incorporate some strength, balance, and cardiovascular exercise into your regimen. 

Remember that the more accustomed your body is to physical activity; it will be easier to maintain that rhythm and enjoy the benefits that this will bring to your life.