Fit at Any Age

Our bodies and lifestyle change through each phase of life.

In the 20s, it’s ideal to get used to physical fitness however it’s never too late to start for people in their senior years.

Many people believe that with age the will power to do anything physical also decreases but that’s not right.

According to studies, 50-year-olds who maintain being fit are as capable as 30-year-olds.

Here are some exercises you can do whether you’re in your 20s, 30s, 40s or even in your 80s!


Fit for 20s

volleyball fit for 20s

When you’re in your 20s, you don’t think about getting older. That’s thousand years away, right? Still, now is the ideal time to get used to a healthy lifestyle.

Focus: On cardiovascular training to maintain the power of the heart and lungs.

Do endurance training such as running, as well as playing sports such as tennis or volleyball, which are great for coordination and speed.

| Related: 5 10-minute Workouts More Effective Than Running


Fit for 30s

When in your 30s, muscle mass decreases and the natural aging process begins. This is especially for women at this age.

Because of less active muscle mass, metabolism becomes slower, fewer fat burning calories.

Focus: On weight training to maintain muscle, prevent fat buildup, and stabilize connective tissue strength.

| Related: Burn Fat Fast with These 4 Effective Exercises


Fit for 40s

In the middle of working life, you tend to move less than 45 minutes per day.

The result: relaxed muscles, bones break down, weakened cardiovascular system, decreased coordination and mobility.

Focus: On light weight training. This is ideal for building muscles and balancing your daily routine.

| Related: Muscle Building for Beginners: The Ultimate Guide



Fit for 50s

At 50, the body is in a transitional phase. There are hormone changes and slowed down metabolic rate.

This change happens in both men and women.

Focus: On strength training to counteract bone loss and prevent joint and back problems.

Strength training helps relieve the unpleasant side effects of menopause and also train mental fitness.

| Related: 10 Workout & Weight Loss Tips for Women [–and Men]


Fit for 60s

If you have maintained an active lifestyle all throughout your life, good for you!

But if you’re only starting to workout now, though it’s not too late, you would need to be consistent from here on out.

Focus: Keep the heart muscles strong by cardio training. Try aerobic exercises or join a Zumba class.

This reduces the risk of cardiovascular disease. If you already have problems with your back and joints, you will be able to move on to more joint-friendly sports.

| Related: 10 Common Mistakes of Fitness Beginners [Tips for Weight Loss & Fitness Goals] 


Fit for 70s

The trainability of a 70-year-old is the same as 20-year-old. It’s not too late and training effects last longer.

Focus: On strength, stamina, coordination and agility.

Go skiing, biking, yoga, tai-chi, whatever it is, move as often as possible in everyday life.

Movement increases your quality of life, because you can move through life safer.

Be open to new things. Always keep fitness in mind.

| Related: Brain Health & Yoga: Keep Your Brain Young & Strong


Fit for 80s

Fitness is crucial for the quality of life. If you’ve been inactive so far, don’t think that’s the end of the line for you.

If you want to maintain and improve your performance, do it!

It’s important to maintain your coordination abilities to  reduce the risk of falls.

Focus: Endurance training like running, swimming, biking or walking. This is to improve blood circulation, strengthen the muscles, tendons and ligaments. Training also improves the concentration and memory of seniors.

Strength builds up with exercises with your own body weight or strength training. Circulation and metabolism are stimulated; muscles, bones and immune system are strengthened.




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