Our bodies are changing throughout our whole lives and, at each stage, will benefit from a different type of exercise for both a healthy mind and body, regardless of our age. While our exercise habits are best nurtured in childhood, it is never too late to start some kind of exercise regime. “The key is to know your own body, to be aware of its needs and to respond appropriately to its changes as you age” says Fabio Gomez of Integrated Training in London.
Kids: it’s playtime!
Get your kids into action – all general physical exercises will help with their physical and psychological development. But don’t worry about having to motivate them… what more could a kid want! Take them out to play, to the park, playground or pool. Let them run, jump and climb. Walk with them and try to avoid leaving the little ones permanently in the pushchair – even a short walk is good exercise for them.
Teens to 20s: higher energy levels
This is a time when our bodies are developing and our immune systems strengthening – which requires lots of sleep and natural energy boosts. These years are crucial for working out to strengthen muscles and bones combined with a diet rich in nutrients and proteins to foster growth. Doing something you enjoy takes all the pressure and thought out of exercise. Don’t forget to warm up and cool down to prevent pulls and strains.
30s to 50s: time for a routine
You know what you want, who you are and you are more disciplined. But a busy life of career, home and family get in the way. No time for exercise? It’s not true! It’s all about prioritising – and exercising should be up there with eating and sleeping. Walk to work, or put on some music when you get home and dance. Whenever possible, take the stairs at work, bike or walk to the grocery store, and play with your children.
Fabio advises women to focus in particular on strength training: “As women of this age group gradually tend to lose their bone mass, they should concentrate on strength training to protect their bones and to improve their muscle strength at least two or three times a week.”
Try to do some form of aerobic exercise on a daily basis. Beginners should try to include stretching and flexibility exercises. Create clear workout goals and stick to them. Even 15 minutes of exercise a day can lead to immediate health benefits such as a stronger respiratory system, reduced stress and improved sleep. Remember nowadays our lives happen around a computer in an unhealthy sedentary life.
40s and 50s: midlife crisis
A 2008 study of two million people in 80 countries found that in middle age, there is the highest risk of depression – around 40 for American women and 50 for men. On the positive side, the data also suggests that your mood improves from the 50s onwards! One of the best ways to promote emotional wellbeing is to get your blood pumping – even a simple daily walk will do. And if any of your bad habits such as smoking or heavy drinking have continued into middle age, now is the time to kick them.
60s and onwards: let’s move!
Add years and improve your quality of life. Senior citizens can enjoy active bodies and good health well into their ‘80s and beyond. Talk with your doctor to find a diet and exercise plan that works for you, particularly if you have health concerns or chronic illnesses.
Workouts need not be overly structured and can concentrate more on flexibility and balance. Aerobic and strength training exercises can continue as this benefits those suffering from various medical conditions more frequent in this age group.
Don’t overdo it! Incorporate cardiovascular exercise at least three days a week by walking or swimming. Avoid straining your heart. Weight exercises keep bones and muscles strong, preventing injury, promoting independence and improving mobility. If you cannot hold weights, try doing arm and leg repetitions without them. Work on touching your toes and nose, walking in a straight line and standing on one leg.
Remember, physical fitness should be an important part of all our lives, no matter what age or gender. After all, a healthy lifestyle is something that will not only help you live longer, but also help make your life more enjoyable.
Posted by www.integrated-training.co.uk
