Is your workout regime fit for your age?

Your search for the best fitness routine should be aligned to your age and agility. Yes, ladies, read on to know what would suit you best.
reasons to stay active at 65
Whether you're 16 or 60, you should get your basic fitness routine on point! Image courtesy: Shutterstock
Abhishek Chatterjee Updated: 7 Jun 2022, 17:01 pm IST
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Age may just be a number for many people, but it’s not something we can ignore. It defines growth, development, exposure and maturity. In terms of health specifically, it’s the milestone that gives clarity on how much further we can push our limitations. The amount of workout needed by a teenager can vary leaps and bounds, when compared to workout required by a middle-aged body. While most institutes and trainers focus on the significance of working out, very few highlight the need for an age appropriate exercise regime. Yes, your fitness routine must be in sync with your age and capability.

One question that comes to mind is whether there are specific rules or does one’s fitness routine solely depend upon the conditioning of an individual’s body? For instance, a conditioned 50-year-old might just be way more active than a sedentary 25-year-old.

On a general note, for a healthy adult, 3+ days per week of moderate to vigorous intensity cardio training, and 50-80 percent of maximal effort on muscular endurance training is recommended. On the other hand, for older adults, 3+ days per week of light to moderate intensity cardio training, and 2 days a week 50-80 percent of maximal effort on muscular endurance training is recommended.

Let’s take a look at how much exercise is required for different age groups:

age and fitness
Several youngsters like Alia Bhatt are taking to diverse fitness routines! Image courtesy: Alia Bhatt | Instagram

Age group 20-30

At this age, our body is strong and resilient. Your 20s and 30 are the ideal time to establish a fitness foundation. One should make it a habit to;

* Workout for 3+ days a week
* With 50-80 percent of maximal effort
* Strive to exercise for at least 30 minutes 5 days a week

We need to remember that as we grow older, our muscular and bone strength deteriorates. So, making strength training a priority in our daily routine is crucial at this age. This way, there will be no harm caused in losing a little muscle mass in the future. Incorporating muscle-strengthening workouts into our routines two to three times per week is highly recommended.

Age group 30-40

During this period, our bodies begin to lose muscle mass. This makes weight training all the more vital at this time. Lifting weights in the gym, or investing on resistance bands and working out with guidance from online coaches/videos can prove useful. As mentioned earlier, with age, our bones begin to deteriorate. This is an excellent time to begin strengthening our bones.

* Make weight-bearing exercises a part of the daily routine
* Brisk walking, jogging, or yoga can also be incorporated into the routine
* Try an aerobics class for regular walkers, swimming or dancing for bikers can help keep things fresh and workouts well-rounded.
* Keep the regime functional and rotational – shuffle it up, when need be.

exercise at 40
As you grow older, you can involve your kids in your fitness routine. Image courtesy: Shutterstock

Age group 40-50

An exercise plan for a woman above 40 is most crucial. Our physique begins to trudge downhill as we approach middle-age. This lowers our metabolism, making weight gain simpler. Both men and women experience a reduction in hormone levels during this time. This also makes gaining weight easier, particularly around the midsection, which puts us at a higher risk of acquiring health problems.

* Maintain a healthy cardio workout 3-5 times in a week contributes to a healthy fitness routine
* Weight-bearing exercises like walking and jumping are quite essential during this time of life. They can aid in the maintenance of strong bones and the prevention of age-related bone loss.


Keep an idea of your risk of weight-related issues.

Check BMI
exercise for older adults
It’s never too late for fitness. Image courtesy: Shutterstock

Age group 50-60

We may begin to notice additional aches and pains on a daily basis as we enter our 50s. It’s an indication that we need to change our workout routine.

* Switch to low-impact activities that are gentle on our joints like walking, cycling, and swimming.
* Focusing on the muscles in your belly and back for core strengthening is necessary. This will assist in standing up straighter and combating a likely curvature in the body.

Age group 60+

This is the age to start thinking about how to prevent falls and injuries.

* Maintain aerobic exercise routines 5 times a week, and manage to get 30 minutes of activity 2-3 times a week for muscle and bone strengthening.
* Daily exercises can help improving and maintaining body balance. Standing on one foot, leg raises, and heel to toe walking are examples of exercises that can be done regularly to prevent imbalance of the body.

A lifelong fitness routine is the most effective approach to ensure that we live and thrive well into our senior years. It also helps to maintain cognitive power as we age. Every stage of a person’s life must have a place for exercise.

Enjoy a healthy, happy life! Image courtesy: Shutterstock

The last word

Regardless of age, physical movement and workout discipline is necessary due to its obvious benefits. We are all aware that staying active and adding a good amount of physical activity in our daily routines does more for us, than just staying in shape. It also helps us improve our mental health and emotional well-being, keeps our body in check, and lowers our chances of developing lifestyle conditions such as high blood pressure, heart conditions, and diabetes.

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About the Author

Abhishek Chatterjee is a CPT ACSM certified trainer who coaches at SWITCH Wellness. ...Read More

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