Age appropriate exercises: The best workouts to try at your age

Exercise increases your lifespan, it helps to control your weight, reduces disease and improves your mental health. But are the exercises that you are doing age appropriate? A 50-year-old body is not the same as a 20-year-old’s.

Here are decade based workouts that you should try and implement in your exercise regime.

Exercise according to your age

In your twenties

Experts say that this age group’s body is at its strongest, so you can do more physically straining exercises. The actual challenge during this decade is to get over the fad diets, frantic exercises and the pursuit to perfection and chiseled bodies as seen in magazines.

It is suggested that this age group exercises up to five times a week with one day of rest in between. Cardio as well as weight training or strength training is encouraged thirty minutes at a time. Cardio includes; running, cycling, jumping rope. For young people looking to get toned abs, eat lean. One exercise in particular that can help you get toned is the infamous “plank” exercise.

Thirties and forties

One noticeable difference to your body during these decades is the fact that your metabolism drops by at least 1% to 2% every decade. This means that you need to work harder to see results. You start losing muscle in your 30s making weight training an integral part of your workouts.

At 40, workouts are most important as it is at this point that bodies naturally start to decline and muscles start losing their elasticity. It is also during this decade where fat starts to sit round the abdomen, making cardio at least three times a week all the more important. Muscle strengthening exercises such as use of weight lifting are encouraged for an hour every second day.

Fifties

You may experience more aches and pains especially after vigorous workouts. It is advised that low impact exercises such as walking and swimming that are easy on your joints are attempted. You can still attempt cardio but workouts should not be longer than 40 minutes as well as 30 minutes of weight training with lighter weights.

Sixties and older

You should attempt to do cardio — brisk walking or slow jogging three times a week. The exercise needs to not be strenuous. The aim now is to prevent falling and so balancing exercises are most important during this decade. Aerobic exercises will also help to maintain your flexibility and strength. As you get older, more time should be set aside for stretches and warm downs.

A lifelong programme towards exercise is always rewarding, but don’t hurt yourself or overwork your muscles.

This content has been created as part of our freelancer relief programme. We are supporting journalists and freelance writers impacted by the economic slowdown caused by #lockdownlife.

If you are a freelancer looking to contribute to The South African, read more here.