Why You Should Adapt Your Exercise Routine to Your Age... And How

Exercise is critical to good health. Just as important is a regimen that complements your age and skill level. Get the most out of your exercise routine by tailoring your workout to your specific age group.

While exercise is essential for all age groups, not all age groups should treat exercise the same. Children, young adults, the middle aged and seniors each have different needs and potential restrictions. Find out why exercise is important for your age group and learn which exercises might be best for you in the guide below.

Children

Exercise strengthens children’s muscles and bones, improves mood and helps manage weight. This can reduce risks of developing type 2 diabetes and other obesity-related illnesses. Children who exercise are also more likely to have improved reflexes, agility, coordination and cognitive function.

Children between 3 and 5 years old should be given playful activities that assist with coordination and physical development. Older children and adolescents should get at least an hour of aerobic exercise 3 or more days each week, focusing on activities that develop endurance, strength and flexibility. Sports like softball and karate are excellent choices, but even bike riding or playing tag will contribute to that daily quota.

Young Adults

Most adults in their 20s and 30s are in their best possible shape for beginning or maintaining a healthy workout routine. People who exercise as young adults show cardiovascular benefits decades later, so the earlier you get into a beneficial routine, the healthier your heart will likely be as you age.

The World Health Organization recommends at least 30 minutes of moderate aerobic exercise, or 15 minutes of vigorous exercise, 5 times per week. Walking, housework and gardening all count as moderate exercise. Try to exercise in increments of at least 10 minutes at a time and include strength training at least twice a week. If you’re not sure where to start, try joining a gym, swimming or lifting weights.

Middle Age

Middle-age weight gain is practically inevitable, but it’s often more profound in people who aren’t active. If you want to stay in your best possible shape, you’re going to need to exercise. Staying active in your 40s and 50s can also improve your cardiac health, and turning around a sedentary lifestyle now may even reverse early heart disease.

Your muscle mass can drastically deteriorate by the time you’re in your 50s. If you don’t keep your muscles in shape, you could lose 30% of your strength by the time you’re 70. Yoga and Pilates are great additions to nearly any exercise routine, as they help increase core strength and overall flexibility. Try walking a few days each week to add some cardio, or consider jogging if your joint health is good enough. Water aerobics is a great low-impact alternative for people with problematic knees or hips.

Seniors

As you age, regular exercise can help you maintain balance, retain your strength and keep your bones in their best possible health. Your chances of maintaining good health are far better if you stay active, even if you might not be able to do everything as quickly or effectively as you used to. Walking regularly and practicing light resistance training can keep your body moving smoothly, while tai chi and gentle yoga can help with flexibility and balance.

No matter what your age, regular exercise can keep you in your best possible shape. Talk to your doctor to make sure you’re healthy enough to start a new exercise routine, and then get moving! You’ll be glad you started when you did.

~ Here’s to Your Health and Wellness