Fitness Through The Ages

Staying active is key to a healthy lifestyle. However, as we age, our bodies change and have different needs. It is important that your exercise program reflect those needs. Follow this age-appropriate guide to fitness.

Your 20s and 30s

Now is the time to make exercise part of your routine. By establishing good habits in your 20s, you’ll be more likely to stay active throughout your life. Choose exercises that develop bone mineral density such as weight-bearing exercises and dynamic ones like running, dancing, football or martial arts.

This is also a good time to develop postural awareness. Twenty-somethings tend to be desk-slaves. By creating an ergonomically correct workspace, you’ll reduce the risk of developing poor posture, which can show up later in life. Consider sitting on a stability ball instead of a chair, with your legs and arms bent at 90 degrees. Engage your core muscles as you work by keeping your spine neutral. Pull your shoulders down and roll them back so they are directly over your hips. Make sure your workspace has good lighting so that you are not squinting or extending your neck to see the computer. Get up and move around for five minutes every hour to give your spine a break. Incorporate posture-based exercises such as Pilates or yoga into your weekly fitness routine.

TIP: For women who want to become pregnant: Carrying extra body weight and being sedentary can contribute to fertility difficulties. Exercise can help by regulating hormones and, therefore, increasing the possibility of conception.

In both men and women, a series of changes begins to happen right around the mid-30s. There is a decrease in the pituitary gland’s production of growth hormone, theprimary stimulus for muscle, bone and tendon strength (it helps the mobile fat into fuel). As a result, our resting heart rate rises and our muscle mass and strength start to decline. Intense exercise helps produce more GH, increasing youthfulness and vitality. It is important to do short, intense bursts of activity at this age, rather than endurance-type training. Whatever cardiovascular activity you choose—running, biking and swimming (and for the truly ambitious, triathlons) are good options—be sure to include some form of strength training. Strength training can be done on machines; however, when done correctly, free weights are a better choice as they improve functional and core strength.

Your 40s and 50s

The fifth decade is when your body really starts to show signs of aging. Joint wear and tear is common, as is osteoarthritis. If you have sore or stiff joints, choose low-impact activities like rowing, swimming, biking or the elliptical machine. Because lung function declines with age, it is important to maintain cardiovascular fitness. Strength work continues to be important, as the more muscle you have and maintain, the higher your metabolicrate. (With a higher metabolic rate, you burn more fat at rest.) Choose compound movements (with moderate to heavy weights in hand) such as bench presses, squats and dead lifts (see illustrations at right).

TIP: For menopausal women, drops in estrogen levels can trigger mood swings, hot flashes, weight gain, sleep loss and fatigue. Exercise can improve body composition, guard against osteoporosis and heart disease, and diminish many of the secondary symptoms associated with menopause.

Your 60s and 70s

Most people can expect to lose about 15 percent of their total strength during their 60s. For this reason, strength training should take priority. Your goal is not to increase strength, but to decrease the decline of it. Use lighter weights (or rubber resistance bands) and aim for 20 to 30 repetitions of each exercise. As for cardio, keep it low-impact. At this age, it’s all about protecting the knees and hips.

Falling, due to a lack of balance, is the classic cause of disability in older adults. Protecting and preserving the nervous system is critical during the senior years. Pilates and other core-stability exercises can help stimulate the neural system, improving proprioception (the ability to know where your limbs are in space without having to look)—a key component of balance. Try this: Stand on one leg with your eyes closed. Your muscles may quiver and twitch at first, but as you practice, your proprioception and balance will improve.

Your 80s and Beyond

Your exercise routine during this stage in life should focus on balance, flexibility and breathing. Consider tai chi, table tennis or badminton, activities that can be performed with limited mobility while providing a good cardiovascular workout. Specific exercises should include ones that make the activities of daily living easier. If your balance and flexibility are diminished, choose static exercises that require holding the stretch for 20 to 30 seconds. If you can manage more dynamic movements, go for gentle yoga or Pilates.