What age and which exercise do you follow?

Wellness goals for every age

Why do you work out? According to the latest research, the answer may depend on your age; the study fitness giant Les Mills discovered that Gen z(under -25s) want to improve fitness, Millennials (26-40) are motivated by weight loss, while Gen X (41-55) and Baby Boomers(56-76) look for stress relief, improving mental health and strength building.

Experts also agree this type of exercise most beneficial to us changes from decade to decade, be it weight-bearing in our 20s or balance boosters in our 70s and beyond. So when it comes to fitness,is it time to act our age? Here’s what the experts suggest.

The 20s -ESTABLISH GOOD HABITS

“Use this decade to establish good habits,” advises Bryce Hastings, head of research at Les Mills. Osteoporosis, diabetes, and weight gain can all be prevented in the future by what you do now. The aim should be to build bone density and muscle as there is a slow decline from age 30 onwards.

ENJOY IT: Find something you like, which will ensure that you continue exercising in later life
JOIN A TEAM: Develop movement, coordination, and agility through multiplayer sports like football or netball, as that will improve your workouts and provide you with ample company
USE YOUR TIME: This is the decade when you can push yourself to invest more time in workouts. Aim for at least three a week, and if you fancy a challenge, then this is a decade to train for marathons and triathlons.

30s-AIM FOR LITTLE AND OFTEN

Muscle mass will start to decrease in these decades, so you should exercise regularly, alternating between cardio and resistance. Think little and often if you are fitting in with the demands of parenting and working, advises Ruth Stone, the personal trainer. High-intensity workouts (HIIT), with sharp bursts of energy and movement, are excellent for the time-poor as they can be done in 20 minutes.

PROTECT YOUR PELVIC FLOOR: Pregnant and post-pregnancy bodies require nurturing exercises like yoga and pilates for rebuilding core strength and pelvic floor tone.
STEP TO IT: Daily movement is critical. Use an activity tracker to achieve 10,000 steps a day.

40s-LEARN NEW SKILLS

This is the sandwich generation juggling kids, aging parents, and work demands while the combination of hormones and a slowing metabolism take effect. An Inactive lifestyle catches up with you, so create a goal that might require a new skill, such as learning how to play golf or embarking on a 5k running plan.

FIND A TIME THAT WORKS: Finding an activity that fits into your lifestyle at a time that works for your means you are more likely to stick to it. This could be a night boot camp class, a run on a Saturday morning, or a hike to catch with friends.
PICK PILATES: Years of sitting at a desk can cause discomfort and add years to how you look and feel. Seek out your local Pilates Class to boost strength, tone, and posture, or choose from the plenty of free tutorials online.

50s-STAY STRONG

Strength and protects the body from age-related decline. Make sure you are working every area of your body by incorporating push moves (push-ups, shoulder press with weights), pull moves (back rows, biceps curls), squats (with a weight if possible), hinges (kettlebell swings, deadlifts), and load-bearing (carrying heavy shopping )

IT’S NEVER TO LATE: Studies show that for people who began exercising in their 40s and 50s, death rates from heart diseases fell by 43% compared to people who did never exercised. The cancer death rate fell by 16%
TIME FOR TENNIS: Take up sports that involve different movements, agility, and coordination, Do yoga to counteract poor posture and combat stress

60s-ADAPT AND SLOW DOWN

For many years, these are the decades they become “time rich” again. So make the most of it by joining a hiking club and consider getting a dog if you don’t already have one, as countless studies show this is an effective way to boost fitness and combat loneliness.

STRENGTH TRAINING: Strength workouts keep the muscles, bones, and joints strong, enabling you to move around better and reduce the risk of osteoporosis. Using resistance bands increase strength, flexibility, and endurance.
ADAPT IT: Don’t be afraid to adapt your usual workout to avoid joint stress. Replace long runs with shorter jogs or riddling a stationary bike. Try doing your gardening.

70s-USE IT OR LOSE IT

There’s a natural slowing of the mind to muscle connection in later life, but challenging the body with different activities can keep these biological pathways firing.

STRETCH IT OUT: Stretching and balance boosters are absolute musts to help prevent falls. Start the day with gentle stretches to wake up muscles, reduce the risk of aches and injuries, and aid circulation.

MAKE IT SOCIAL: Dancing is a perfect way to combine activity with socializing, as it not only increases your heart rate but involves coordination and learning choreography, working the hippocampus area of the brain to stave off dementia