Best Workouts by Age for You to be Well and Healthy
Most everyone is aware of the benefits of exercising. But the nature of the workouts and their duration depends on your age. In addition, while all the workouts are applicable to both men and women, the benefits they provide may be different. The workouts listed below are examples and is not meant to be an exhaustive list of possible workouts.
Men and Women in their 20s
In your 20s, it’s best trying out different workouts to find which one you enjoy the most. Most of all, make exercise a regular habit that you won’t give up for career and family. Also, it’s best to spend 30 minutes on weight training and 30 minutes on cardio nearly every day.
Both men and women can help themselves by building lean muscle mass and bone density which will help them as they get older.
It’s best for men and women to allocate two days a week for weight training to exercise all major muscle groups: back, chest, arms, core, shoulders, and legs. Also, include squats, lunges, cardio (such as running, swimming, cycling, or walking), balance flexibility program like yoga, and stretching.
However, women in the 20s should focus on increasing bone mass, strengthening their knees and elongating their spine. Typical exercises include the front squat straight leg deadlift, planks, push-ups, close-grip cable row, abdominal rotation, and stability ball curls.
Men and Women in their 30s
In your 30s, try three 15-minute walks throughout the day. Alternatively, allocate time for cardio every day and strength training two or three times a week. And, if you are new to exercise, take classes or have a person trainer create a program for you.
Meanwhile, combining resistance training and cardio back-to-back offers significant benefits. Also, while strength training, work each muscle group twice a week with two days of rest between sessions.
Men focus on pull-ups, bent over rows or anything that focuses on posture and lower back. While, women focus on resistance training to offset complications from osteoporosis or arthritis. In addition, cardio like spinning at least three times a week provides a tremendous boost.
Men and Women in their 40s
Women over 40
Women in their 40s need to focus on resistance training because they are at a higher risk of losing lean muscle mass. In fact, one reason women start to gain weight into their 40s and 50s is because they are losing lean muscle. In addition, while weight training helps reshape your physique, a good weight training session, releases endorphins that helps calm the body and relieves stress. Finally, allocate three days a week for burning fat with cardio workouts.
Men over 40
Meanwhile, men in their 40s benefit by side hockey lunges, plank, and bird dog. Also, men as they age, start to lose muscle mass. And, one way to counter that is by resistance training. In addition, allocate time for moderate intensity cardio on most days, and devote two days a week for strength training to exercise all major muscle groups.
Men and Women in their 50s
Men and women in their 50s need to exercise regularly. In fact, they should allocate time for one or two high-intensity workouts a week. Furthermore, men in their 50s need to do balance exercises like single-leg raises, leg lifts, squats, bicep curls and stretching.
In addition, both men and women should set aside time for resistance training their hips and shoulders. In fact, resistance training improves bone density, and slows the aging process due to loss of lean body mass. So, set aside time for strength training twice a week to maintain muscle mass. Finally, set aside 30 minutes for walking at least 5 days a week.
Men and Women in their 60s
Men and women in their 60s maintain their muscle mass by using strength training machines as opposed to using free weights. Also, water workouts are easier on the joints, especially if you have arthritis. Furthermore, tai chi is good for flexibility and balance, while dancing is great for fun and fitness. In addition, walk to get a cardio workout, do bodyweight exercises (like sit-ups, pushups, and wall sits), attend pilates or yoga classes one to 3 days a week.
Men and Women in their 70s
Exercising helps prevent frailty and falls while benefiting your cognitive functions. In their 70s, men and women use bodyweight training, with assistance if necessary, to get a workout. Other equipment includes using resistance bands. In addition, balance exercises help men and women in the 70s with coordination. Finally, men and women in the 70s may benefit from low impact cardio three times a week.
Men and Women in their 80s
In your 80s, it’s necessary to maintain whatever muscle strength you have left. Consequently, resistance training workouts are best. In fact, resistance training helps maintain whatever muscle strength you have left. And examples of resistance training machines include the leg extension or cable pull.