Do you want to exercise but don't know which one is right for you and your age? Although you can get used to all kinds of exercise with the proper preparation, some exercises can satisfy our needs and tastes in a better way, according to our age. Next, we recommend some of the best exercises that you can enjoy and will bring you more benefits at this time of your age.
The best exercises to practice according to age
Any type of exercise is a step in the right direction, but some workouts can be more beneficial than others at different points in your life.
Exercises suitable for people in their 20's
The reason: your current level of cardiovascular fitness can help predict how healthy you will be afterward. In a recent study in the Archives of Internal Medicine, 20-year-olds did a stress test in which researchers gradually increased speed and incline and tracked how long the participants could last.
When the researchers followed the same subjects years later, in middle age, they found that those who lasted at least 10 minutes had a 50 percent lower risk of death and a 40 percent lower risk of cardiovascular disease compared to those they were only able to complete 6 minutes of the test.
The Plan: Researchers recommend that one of the best exercises is to do 30 minutes of moderate cardiovascular exercise (such as brisk walking that includes some hills) 5 days a week, or 25 minutes at an intensity that leaves you a little more exhausted 3 times a week.
Why: People in their 20s today have faced a world with too many demands. Many who have graduated face a very bleak job market, and are saddled with huge amounts of student loan debt. It is not so surprising then that a sense of calm cannot easily come to them.
There are a lot of students in their 20s who don't know how to relax. Chronic stress is linked to poor sleep, depression, a weaker immune system, and even digestive problems. Learning healthy ways to cope with stress will benefit you now and in the long run.
Introduce yoga: Research suggests that it may help regulate stress responses in the body, as well as elevated cortisol levels and high blood pressure.
The Plan: Practicing a little yoga every day would be ideal within the exercises to be performed, but 2 sessions per week is a good start.
Exercises suitable for people in their 30's
Cardio with intervals
Why: You know this is the decade where your metabolism slows down, but you can't realize how important it is to counteract the decline. Due to the slower metabolism, you could gain up to 2 pounds of fat each year. Interval training helps your body maintain calorie burn after you stop exercising. The effect lasts for 10-12 hours after an exercise session, compared to 4-6 hours after a normal one.
The Plan: Push yourself to an 8 or 9 on the effort scale (you shouldn't be able to carry on a conversation), then go down to a 6 or 7 (you can say 10 words or less without losing your breath), and repeat. Alternate between those two exercise levels for 20 to 40 minutes 2 to 3 days a week. Start with whatever work time radius works best for you and work your way from there.
Lift heavy weights
Why: You know this decade begins to lose up to a third of a pound of muscle a year, which is why most people get weaker as they age. You might think that anything that works your muscles, like Pilates or a field training class, is enough to build back muscle, but they only maintain your muscle mass.
Weight lifting can help rebuild what you have lost. You want a heavy enough weight that you can't do more than 8 to 12 reps in a row.
The Plan: The best movements in exercises are those that work the largest muscle groups, so focus on the chest, legs, back and shoulders, doing 2 to 3 series of movements that work these areas a couple of times a week.
Proper exercises to practice for people in their 40's
More exercise of any kind
Why: It will help protect telomeres, the stretches of DNA at the ends of chromosomes that shorten with age and leave cells vulnerable to damage. In a study published in Sports and Exercise Medicine and Science, the more physically active people were during middle age, the lower the risk of telomere shortening and the healthier their cells were as they aged.
The Plan: Focus on the 4 follow-up exercises in this study: weight training, moderate cardio like running, vigorous cardio like spinning or a rowing class, and walking or cycling.
Exercises suitable for people in the 50's
Tennis, dancing, hiking
Why: Weight-bearing exercises like these helps maintain bone density, which usually begins to drop once they enter menopause (decreased estrogen levels play a role). Why are weight bearing exercises useful at this point? Bone is living tissue, and it only keeps itself as strong as it needs to be. So if you regularly stress your bones, they will maintain greater strength to keep up with your activities.
The Plan: Try to do 30 minutes of weight bearing exercises. If that doesn't work with your schedule, you can get the same benefit with fewer but longer workouts, as long as you do your workouts slowly to avoid injury.
Exercises that build leg muscles
Why: The more powerful your legs, the better your brain will age, a recent study in Gerontology made that finding. The researchers analyzed pairs of female twins with a mean age of 50 years and found that within the pairs, the twin with the strongest legs had a better aged brain (both structurally and functionally) over a 10-year period.
The strong legs / strong brain connection is not fully understood, but one theory is that when our muscles are put to work, they release neurochemicals that stimulate brain cells, and since leg muscles are among the largest muscles in the body, they can release more.
The Plan: Researchers recommend doing activities that increase explosive leg power, such as running, jumping, and dancing, 3 times a week for 45 minutes.
Exercises for people in the 60's and beyond
Why: Not for the reason you think: This will give your brain a lift. Women in their 60s and 70s who lifted weights twice a week had fewer brain white matter lesions, a warning sign of cognitive decline that is also linked to an increased risk of dangerous falls, according to a published study in the Journal of the American Geriatric Society. Those who trained only once a week did not see the same benefits.
The Plan: Using light heavy weights (you should be able to do 10 reps of each movement before you need a break), do a variety of movements that work the whole body for 40 minutes, twice a week.
Light activity, such as walking and gardening
Why: Weight gain after menopause - especially the extra weight around your midsection - can increase your risk for health problems like diabetes, heart disease, and even certain types of cancer. It's easier to gain weight after menopause, but there's a silver lining: It's also easier to lose it.
Even light physical activity, such as walking and gardening, has a greater impact on weight and belly fat in postmenopausal women than in younger women (per new research presented at the annual meeting of the North American Menopause Society.)
The Plan: Find an activity that gets you up and moving regularly and try to commit to it for 30 minutes each day.
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