Exercises for the different life stages
CHOOSING the right exercises according to your life stage is crucial, because different ages have unique physical and mental health needs, risks and benefits. Fitness director Amfroy Lyn said you can tailor different exercises for your particular life stage, that will meet your goals for that period in time.
Here is what you should be focusing on, at each stage.
Young adulthood (20-35 years)
Focus: Maintaining fitness, managing stress, and building strength and endurance.
D0 this:
1) Cardio – aim for 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week (running, HIIT, dance classes).
2) Strength training – Include strength training exercises two to three times a week, focusing on all major muscle groups.
3) Flexibility and balance – Incorporate yoga or Pilates to enhance flexibility and balance.
4) Consistency – Establish a regular exercise routine that fits your lifestyle and goals.
Middle adulthood (35-50 years)
Focus: Maintaining muscle mass, cardiovascular health, and flexibility; managing weight.
Do this:
1) Cardio – Continue with regular cardio exercises (brisk walking, cycling, swimming) for at least 150 minutes per week.
2) Strength training – Emphasise strength training 2-3 times a week to combat muscle loss.
3) Core strength – Incorporate core exercises (planks, Pilates) to support overall stability and prevent back pain.
4) Flexibility – Stretch regularly and include yoga to maintain flexibility and reduce injury risk.
Late adulthood (50-65 years)
Focus: Preserving functional fitness, maintaining bone density, and enhancing balance.
Do this:
1) Cardio – Engage in moderate cardio exercises like walking, swimming, or dancing for at least 150 minutes per week.
2) Strength training – Perform strength training exercises 2-3 times a week, focusing on lower weight and higher repetitions.
3) Balance exercises – Incorporate balance exercises (tai chi, standing on one leg) to prevent falls.
4) Flexibility – Stretch regularly and include low-impact activities like yoga to maintain joint mobility.
Seniors (65+ years)
Focus: Enhancing mobility, preventing falls, and maintaining overall health.
Do this:
1) Cardio – Participate in low-impact cardio activities like walking, water aerobics, or stationary cycling for at least 150 minutes per week.
2) Strength training – Use resistance bands or light weights 2-3 times a week to maintain muscle strength.
3) Balance and coordination – Practise balance exercises (tai chi, chair yoga) to prevent falls.
4) Flexibility – Gentle stretching and yoga to maintain flexibility and range of motion.
5) Functional fitness – Focus on exercises that improve daily living activities (squats, step-ups, reaching exercises).
“If you follow these fitness strategies, they will help address the specific needs and challenges at each life stage, promoting lifelong health and fitness,” Lyn said.
