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What’s the best workout for YOUR age, according to a fitness expert

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A regular fitness routine is essential for maintaining a healthy lifestyle, but according to a fitness expert, your age determines the exercises that are best for you.

Joanna Dase of Curves, an international fitness franchise, has shared with FEMAIL the most important workouts and exercises for each decade.

The UK-based fitness expert suggested that 20-somethings should exercise with weights to ensure they’re better prepared for later life, while stretching for 10 minutes a day in their 50s will help improve your mobility.

She also suggested that people over 60 “must definitely pay attention to balance and flexibility to stay safe and supple.”

A regular fitness routine is essential for maintaining a healthy lifestyle, but according to a fitness expert, your age determines the exercises that serve you best (stock photo)

The 20s workout

Joanna said, “When we’re in our twenties, our bodies can handle a greater workload, which means we can train at higher levels. However, it is often a time when we neglect our physical health and take it for granted.

“The sooner we start building a foundation in fitness, the better prepared we are for later life. Use your 20s wisely to invest in learning form, pay attention to mobility and range of motion.

“In this decade, your body will likely be in peak condition and your muscles will recover quickly from each workout.

“That’s why your twenties are the optimal time to focus on strength training and find a form of cardio exercise that you enjoy and that you can do consistently throughout your life.”

The best workout to do:

“Aim for cardio at least three to five days a week, whether you want to run, swim, bike, or walk,” says the fitness expert.

Strength Train at least three days a week and challenge all those major muscle groups: back, chest, arms, core, shoulders and legs. Make sure you stretch it daily, your older self will thank you.’

The 1930s workout

“The resilience of the body usually continues into our 30s. However, it is a time of our lives when we are consumed with responsibilities,” suggested Joanna.

“Relationship, family and work often make it more difficult to focus on our own personal well-being. The key is to optimize the time available.

‘Look for exercise options where possible, walk when you can and take the stairs instead of the elevator. By developing good habits, we can continue to do the things we enjoy later in life.’

Joanna Dase of Curves, an international fitness franchise, has shared with FEMAIL the most important workouts and exercises for each decade (stock photo)

Joanna Dase of Curves, an international fitness franchise, has shared with FEMAIL the most important workouts and exercises for each decade (stock photo)

The best workout to do:

She said: ‘This is a particularly important time for people to focus on strength training to offset potential future complications of osteoporosis or arthritis.

“Track your cardio and flexibility three to four times a week, possibly with a personal coach who can help you with your changing body and goals.”

The 1940s workout

“Normally, our 40s is a time when our bodies need a little care and attention,” said the fitness expert.

“As our metabolism slows and muscle density begins to decline, it is important to focus on maintaining muscle tone.

“Staying injury free while still maintaining our range of motion is essential. Work on consistency in your workouts and take a holistic approach to staying fit.’

The 60s workout

“In your 60s you can still do the same exercises as before, but you may need to adjust the movement slightly,” the expert suggested.

“You can still do a squat, for example, but you may need to limit the reach or length of the hold.

“As bone and muscle density decreases, it’s critical to stay focused on strength training, but pay attention to balance and flexibility to stay safe and flexible.”

The best workout to do:

Joanna said: ‘Keep it simple in the 60s. Aim for a balanced, moderate daily routine where you do what you love! With any exercise, your main goals should be to avoid injury, increase mobility and maintain quality of life with your movements.”

The best workout to do:

Joanna said, “Keep up your moderate-intensity cardio and aim for strength training at least three to four days a week.

‘In your 40s, it’s important to find a community of support! Join a local fitness club that’s not just about getting fit, it’s about boosting your energy and feeling great in your 40s.”

The 50’s workout

‘So, then we’re over fifty! Don’t compare how your body responds to exercise now with how it used to be,” warns Joanna.

“Really listen to your body, paying special attention to areas that are weak or causing problems. This can be anything from tight spots, muscle imbalance, lack of flexibility or mobility.

“The key is to maintain proper techniques, activity, strength training and flexibility. But really listen and respect your body.’

The best workout to do:

She added: ‘Continue with strength training, especially for hips and core, as it has been proven to visibly slow the aging process. Keep your cardio up by walking daily – this is a great way to trim the tummy.

Now is the time to take your flexibility and balance program seriously, with daily stretching and focused breathing for 10 minutes. Aim for a total of 30 minutes of total training per day.”

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