Exercising at Any Age
Exercise is an essential part of living a healthy lifestyle
Regular physical activity helps prevent illness and improves overall health. It is important to start exercising regularly during childhood and adolescence, and continue throughout adulthood. People of all ages can benefit from regular exercise.
Exercise is not just something people do once they are younger. It’s definitely something that helps maintain a person’s physical and mental wellbeing throughout their lifetime. Here are some reasons why we should always try to keep our bodies active.
1. Keeps You Healthy
There really isn’t a good time to stop exercising if you want to stay healthy. Starting early is ideal since it gives you years to build up muscle mass and tone up before the start of adulthood. In addition to being able to feel better about yourself, you’ll have a much easier time maintaining weight control and keeping your skin soft and supple as you age.
2. Helps You Feel Better
If you’re feeling stressed out or anxious, exercise will help get rid of those feelings. A study done by the American Psychological Association concluded that exercise actually produces endorphins, chemicals that make you feel happy and relieve pain. So even though you may feel down after working out, you’ll be able to focus on things better because you’ll feel happier.
3. Helps You Live Longer
When you’re young, you probably don’t think about how long you’re going to live, especially if you’re lucky enough to be born in modern times. But when you’re older, you realize that you’re only going to live for so many years, and it’s pretty important to take care of yourself while you still have the chance. One thing that can lead to decreased longevity? Being overweight. Studies show that people who are obese tend to die earlier than normal-weight individuals, and the number of years lost due to obesity and poor diet could literally add 30 years to your lifespan. By taking care of yourself, you can avoid getting sick, which makes you less likely to die prematurely. Plus, regular exercise keeps your heart strong, lungs functioning well, and muscles toned, all of which increase your chances of living longer.
4. Makes You Happier
It sounds counterintuitive, but studies have shown that exercising often makes us happier. If you’ve ever been told to meditate or go for a walk to calm down, you know what I’m talking about. Exercise releases endorphins and oxytocin, two hormones that give us a sense of happiness. Researchers believe that these hormones trigger dopamine activity, which makes you feel good. Even simple activities like walking around the block or playing catch with your kids can count towards your daily quota of exercise.
Don’t let old age hold you back when it comes to staying fit! There’s no such thing as too young to get started. Just remember to listen to your body, eat right, drink plenty of water, get plenty of rest, and find a workout routine that works for you.
Exercising in Mid-Twenties
If you are not exercising regularly by your mid-twenties, you will start to see a decline in muscle mass and metabolic rate. So how can busy young adults add exercise to their already strained schedules? The most helpful option would be to make time.
Most people spend up to 2 hours a day in front of the television. Cut that time in half and use the extra hour to go for a brisk walk. If your life is already jam packed with work, school, family time, and errands, recover a half hour a day through reassigning chores or getting up earlier in the morning.
- Cardio
Cardiovascular exercise is one of the best ways to get fit and stay healthy. If you want to maintain a healthy weight, you need to keep your heart rate elevated throughout the day. Cardiovascular exercises help to increase blood flow to the muscles, improve oxygenation, and burn calories. You should aim to do cardiovascular exercises at least three times per week, and ideally five times per week. - Strength Training
Strength training helps build muscle mass, which burns fat and increases bone density. It’s recommended that you perform two sets of 10 repetitions each time you lift weights. You’ll find that you’ll have more energy and stamina after doing strength training. - Flexibility
Flexibility is something that many people overlook, but it’s extremely important. When you’re young, you don’t think about flexibility as much, but as you age, you realize how important it is. Stretching out your body regularly will help prevent injuries and make everyday movements easier. - Yoga
Yoga is a great way to stretch out your muscles and develop balance. It’s also a great workout! Try different poses to work different parts of your body. - Pilates
Pilates is a type of exercise that focuses on core strength and stability. It’s a great way to strengthen your back, abs, arms, legs, and shoulders. - Swimming
Swimming is a great low-impact activity that works almost every major muscle group. It’s also a good cardio workout, and you can swim laps indoors if you live in a cold climate. - Running
Running is a great way to get outside and enjoy nature. It’s also a fantastic way to lose weight and tone your muscles.
Exercising in Thirties
Exercise in your thirties sets the stage for heart and bone health well into the rest of your life. By integrating weight lifting into your fitness routine, you can prevent the early onset of osteoporosis.
Studies have shown that metabolism slows by 10 percent each decade, so during these years your body also loses much of its ability to burn calories. Weight gain may be inevitable in midlife unless you add weight-bearing exercise and build muscle.
- Strength Training
Strength training builds muscle mass and helps maintain bone density. It’s especially important for women who may lose bone density due to hormonal changes. Try lifting weights three times per week. Start with 10-15 minutes of cardio followed by 15-20 minutes of strength training. Do two sets of 8-12 repetitions for each exercise. - Flexibility
Flexibility exercises help prevent injuries and keep joints mobile. Yoga, Pilates, stretching, and foam rolling are all good options. Focus on stretches that target your hamstrings, quads, calves, and core muscles. - Balance
Balance exercises help strengthen muscles that stabilize your body while standing, sitting, and moving. Try doing lunges, squats, pushups, and planks. - Core Exercises
Core exercises focus on strengthening abdominal muscles and stabilizing your spine. Try crunches, planks, side plank variations, and leg lifts. - Sleep
Sleep is essential for maintaining physical and mental well being. Aim for seven to eight hours of sleep per night. - Nutrition
Eat a balanced diet rich in protein, fiber, vitamins, and minerals. Include foods high in antioxidants, omega-3 fatty acids, and vitamin D.
Exercising in Forties
During your forties, hormone fluctuation can cause slowing of Base Metabolic rate. The National Institutes of Health recommend that adults in this age group get 30 minutes of moderate aerobic activity a day, with 2-3 sessions of weight-bearing exercise a week. They recommend the following tips to stick with a fitness plan: track progress, set goals, add variety, enlist a friend for help, start slowly, wear comfortable clothing, and listen to the body to avoid injury.
- Exercise in the morning before breakfast
If you have time to exercise after breakfast, do it. If not, then try exercising in the morning before breakfast. You may feel tired at first, but if you keep doing it regularly, you’ll be able to get rid of fatigue faster than you think. - Drink plenty of water
Drinking enough water is essential to our bodies’ activities. Water is also necessary for muscle function and joint lubrication. In addition, drinking enough water helps us maintain proper blood pressure levels and keeps our skin looking young and fresh. When we drink less water, our bodies tend to retain fluids, causing weight gain. - Eat some fruit
Eating fruits like apples, oranges, and bananas can help boost your energy level throughout the day. These fruits are packed with vitamins and antioxidants that can give you a burst of energy. However, don’t eat them right before bedtime, since they can cause stomach cramps. - Stay away from sugar-filled drinks
Sugar-filled drinks, especially those containing caffeine, can make you feel jittery and alert. Instead, opt for water or green tea. Green tea contains L-theanine, a natural substance that reduces anxiety while increasing focus. - Get out of the house
The best way to stay motivated is to get out of the house. Go for a walk outside, play sports, or visit friends. Going out of the house gives you a chance to breathe fresh air and relax. - Take breaks
Taking frequent breaks can help you avoid getting overwhelmed or burned out. Try taking 10 minutes off once every hour. Give yourself permission to take a break and don’t think about work until the break is over. - Set goals
Setting goals motivates you to achieve what you want. Make sure you set realistic goals that are attainable.
Exercising in Fifties
- Cardio Excercise
Cardio exercise is the foundation of any fitness routine. If you want to lose weight, get fit, increase stamina and feel good about yourself, you need cardio! One thing to keep in mind though, if you’re over fifty, you should work out at a pace where you aren’t panting and gasping for breath (unless you’ve been working hard). Also, don’t go crazy; the idea is not to kill yourself, but rather enjoy some fun and challenging moves while burning calories at the same time. - Warm-up and Cool Down
The warm-up and cool down are two fundamental exercises that are crucial to maintaining a steady heart rate throughout your workout. A warm-up helps to prepare the body for physical activity, increasing blood flow and loosening tight muscles. The cool down helps to reduce the chance of injury and promote relaxation after exercising. You could do a simple 5 minute walk before starting your workout to warm the body, or you could start with some light stretching. There are many ways to warm-up or cool down depending on what type of exercise you’ll be doing. - Strength Training
Strengthening your core is great for toning abdominal muscles, helping strengthen back muscles, and even building muscle mass. When I say “core”, I mean the core of your body—the abs, lower back, hips, and thighs. And when I say “strengthen”, I mean using weights or weight machines. Doing a set of 10-12 reps of the following exercises are perfect for strengthening the upper body and core.
• Squats – Stand with feet shoulder width apart. Slowly bend knees and squat until they’re flat on the floor, then push back up to standing position. Do 10 repetitions.
• Push Ups – Start on elbows and hands on the ground with your body straight. Lift your chest off the ground and lower your chest back to the ground. Beginners can rest their head on the ground in between each repetition. Perform 10 repetitions.
If you have trouble performing these exercises, you may want to consider getting a personal trainer to show you how to properly perform them. Personal trainers know exactly how to tailor workouts to the individual’s needs and goals. - Stretching
It’s no secret that stretching can help prevent injuries, improve flexibility, and decrease soreness after exercise. To stretch correctly, focus on lengthening muscles slowly and holding stretches for 10-15 seconds. Starting with a few minutes of dynamic stretching each day is recommended, including the following movements:
• Standing Quad Stretch – Stand with feet shoulders width apart. Bend left knee and place right foot behind left thigh. Reach back behind right leg and grab ankle. Extend leg upward toward ceiling and hold for 20-30 seconds. Repeat on opposite side. Continue this movement across both legs several times.
• Lying Hamstring Stretch – Lie face down on the floor with arms folded under chest. Keeping body still, raise right leg and reach towards ceiling. Hold for 20-30 seconds and repeat several times on both sides.
Walking Benefits
Walking is great for people who want to lose weight and stay fit in any age. However, some people may have concerns about how walking affects their physical condition. If you’re thinking of starting to walk regularly, then here are some things that you should know before you get started.
- You should start at a slow pace
People who take up walking often tend to start out at a fast pace. They might think that they’re going to burn off calories faster if they move around while running. But, it’s best to start slowly, especially if you haven’t been doing any exercise for quite some time. Walk briskly for only 10 minutes each day at first. If you feel comfortable with that, then try increasing the amount of time you spend walking. Eventually, you’ll be able to build up to 30-40 minutes of moderate walking per day without feeling tired. - Your heart rate
Your body uses oxygen when you breathe and breaks down sugar when you eat, among others. When you walk, your heart pumps blood throughout your body and helps your muscles use oxygen. As a result, your pulse increases. Try to keep your pulse between 60 and 120 beats per minute. If you find yourself having trouble keeping your pulse steady, you may need to increase the intensity of your workout. - Make sure you drink water
It can be difficult to keep up with your water intake when you’re exercising. Drinking plenty of fluids is a necessity regardless of whether you’re exercising or not. Water is what you need to replace lost liquids. So, make sure you have a bottle of water handy. Also, don’t forget to drink enough water after your workout. - Do warm-ups
If you’ve never exercised in the past, you should do some stretching before you begin a walk. Warm-ups help loosen up your muscles, making them flexible. Stretching also relaxes your mind. Therefore, before beginning your regular walk routine, you should visit a local gym or fitness center to learn the proper stretches you should perform. - Have a goal
Before you decide to walk, ask yourself what you’d like to accomplish by exercising. Before you set out on your journey, write down some goals. Perhaps you’d like to lose 5 pounds, improve muscle tone, or increase your stamina. Write down these goals, and review them once a week to ensure they remain realistic. - Don’t overdo it
Don’t expect to burn 500 calories just from walking. Most people burn about 100 calories an hour on average. When you walk, you’ll probably raise your breathing rate, which burns even more. In addition, your legs aren’t designed to lift weights; instead, they’re meant to carry your entire body weight. To avoid injuring your knee, ankle, foot, or back, limit your walking to no more than two hours a day.