Exercise at every age
We show you the best types of exercise to make sure you’re fighting fit no matter what your birth date is.
It’s a fact that exercise at every stage of life is good for you, and it’s never too late to start. With benefits way beyond weight loss, exercise is particularly helpful for common issues from middle age onwards, such as osteoporosis, heart health, high blood pressure and diabetes.
Physical activity can also:
- Improve your strength, balance and stamina
- Help you participate in more activities
- Improve your mood and help with depression or anxiety
- Maintain your cognitive function as you get older
From the age of 40, you may need to start modifying your exercise intensity and routine. Low-impact workouts are highly recommended for those 40 and above to help you stay active while minimising the risk of injury.
Depending on your fitness and abilities, here are some exercises that might suit:
Aerobic exercises are great for increasing your heart rate, and generally suitable if you are fairly active and healthy. These exercises are especially beneficial for your heart, lungs and blood vessels. Aerobic exercises include brisk walking, jogging, swimming, cycling and tennis. But you don’t have to be Cadel Evans to join in – there are lots of ways to fit aerobic activity into every day with things like dancing, yard work, pushing your grandchild on a swing and even vigorous vacuuming!
While experts recommend at least 30 minutes of physical activity on most days, you don't have to do it all at once. Try walking for 15 minutes twice a day or for 10 minutes three times a day.
Strength training should also be part of your routine. As you get older, maintaining your muscle strength is crucial even for simple things like climbing stairs easily, carrying groceries and generally staying independent. You can build muscle strength by lifting weights or using a resistance band. However everyday activities, such as carrying a full laundry basket or your smaller grandchildren, or lifting things in the garden can help as well.
Balance exercises help prevent falls, which is a concern for as we age. Exercises that strengthen the muscles in your legs, hips and lower back will improve your balance. Balance exercises may include standing on one foot, walking heel-to-toe or activities like yoga and Tai Chi.
Stretching helps your body stay flexible. Taking stretch or yoga classes is great for this, as are everyday activities such as making your bed or bending over to tie your shoes.
Motivation can be a challenge sometimes so exercising with a partner can help you stick with it, or join a walking group with friends or neighbours. Walking the dog is another idea. Or if you prefer the convenience and privacy of your own home, choose a fitness video or DVD that appeals to you.
No matter what age you are, you should check with a health professional before beginning any physical fitness program.
Remember, a combination of exercise and a balanced diet is the best way to keep physically and mentally fit, stay independent and enjoy life to the full.