Practicing through different stages of life
The key to a long, healthy and happy life is constant exercise. As you progress through life, your body begins to change. What you could have achieved in your twenties often becomes more difficult in your forties. Adapting your fitness routine to your body’s needs is key to maintaining order through the various stages of life. The beauty of exercise is that it can be done in many ways and adapted to better suit your needs as your body changes.
Lifelong benefits of exercise
There are many benefits that you can gain from exercising throughout your life. A consistent fitness routine can positively affect nearly every part of the body, including the skin, brain, and nearly every internal organ. From better mental health and healthier sleep patterns to reduced risk of disease and a stronger cardiovascular system, moving your body will help you live a longer, healthier life.
As your body changes and begins to age, certain exercises are better suited to different life stages. Your body, in its younger years, can handle more stress and strenuous high-impact activity than it can later in life. Over time, your joints and muscles can be more susceptible to injury and tear, and therefore less intense exercises are often recommended.
Your body is usually strongest in its twenties. It is likely that your metabolism is still in good shape and you have plenty of energy. At this age, your body is less susceptible to infection and less susceptible to age-related diseases. In addition, you may also have more time to devote to fitness and exercise. If you are looking to get stronger and strengthen your cardiovascular system, this is the age when you are pushing yourself the most.
Popular exercises: running, HIIT, strength training, racing
The biggest difference between your twenties and thirties is probably the amount of time you need to exercise. In your 30s, you may be more dedicated to your work and likely to start or actually take care of a family. As you begin to age, it is helpful to focus on exercises that help you build muscle, balance, flexibility and endurance. This will set you up for long-term success.
Popular exercises: strength training, yoga, cycle
In your 40s, you may notice more significant changes in your health or fitness. Metabolism and activity can slow down, leading to weight gain. In addition, joints can become weaker and past injuries may cause you to move differently. Studies show that the body becomes stiffer in this decade, and for men, testosterone decreases by about 1% each year after the age of 40. It is important to focus on exercises that keep the heart healthy and the ligaments strong and flexible.
Popular exercises: cycling, pilates, walking/hiking, strength training
Your fifties are a period of major physiological changes, especially for women. During menopause, women’s estrogen levels begin to decline which can lead to an increased risk of cardiovascular disease, heart problems, high blood pressure, and other diseases. In both men and women, bone density begins to decline as well, mainly due to less physical inactivity, and so they are more prone to fracture and injury. People in this age group should focus on exercises that enhance cardiovascular fitness, muscle strengthening, and coordination.
Popular exercises: tennis, racquetball, walking / hiking, strength training
As you enter your sixties, your body becomes more susceptible to osteoporosis, arthritis, diabetes, and various types of cancer. Ideally, at this point in your life, you’ve exercised for a while to keep your body healthy, but if you’re just looking to get started, it’s never too late! There are a variety of excellent exercises that are ideal for a 60-year-old body. If you have certain limitations due to previous injuries or acute or chronic conditions, talking with a doctor or personal trainer can help you develop a routine that reflects your body’s capabilities. The overall focus during your 60s should be on maintaining or increasing balance to help prevent falls and keep your muscles strong without straining your joints.
Popular exercises: swimming, walking, tai chi, personal training
Even as you age and your mobility and daily activity in general decrease, it is important to focus on keeping your muscles loose and flexible while also maintaining a strong core. In your 70s and beyond, you will notice changes in your metabolism and it may take some extra effort to keep your body healthy and strong. Choose low-impact exercises that reduce or eliminate joint stress but still work your heart and lungs.
Popular exercises: walking, water aerobics, silver sneakers, personal training
Find a VASA Lounge near you
At VASA Fitness, we pride ourselves on offering amenities, classes, and equipment to suit all stages of life. From the spacious aerobic surface and functional training turf to the personal training cage and free weight areas, there is a workout to suit any activity level. Plus, we offer group fitness classes like spin, yoga, zumba and even Silver Sneakers for older groups, and premium recovery amenities to rest your muscles after a workout. We believe getting healthy, strong and happy is for everyone, and there’s no better place to do that than with VASA.