If you’re fit and healthy in your younger years, you’re likely to carry on good habits into your older ones. Commit to at least 30 minutes of aerobic activity, five times a week. Your body may be strong in your 20’s, but you still need to increase lean muscle and boost your metabolism with strength training. Circuit training is a great way of combining cardiovascular activity with toning.
In your 30’s, your metabolism slows making it harder to drop the body fat. Perhaps you have a family or work commitments, but nevertheless it’s important that fitness habits are a part of your every day life. Try to create a routine that balances high-intensity aerobic activity (like interval training) with strength training. Join a weekly Pilates class, which will help you pull muscle up and in.
”Perhaps you have a family or work commitments, but nevertheless it’s important that fitness habits are a part of your every day life”
Your 40’s is when you can really put the groundwork in for good health in the future. Buy a pedometer and ensure that you are walking a minimum of 10,000 steps a day. Aside from daily cardio exercise – with a day off to rest – you want to include resistance training into your schedule. If you’re anxious about picking up the weights, hire a trainer or join a gym class – you don’t want to get injured.
Many women experience hormonal changes during their 50’s, which can cause an increase in fat around your torso area. Look after your waistline by working your core with a stability ball, or sign up for a yoga class and workout your mind and body simultaneously. Exercising with low-weight dumbbells will protect your muscles and joints, complementing your cardio schedule.
60’s and on
On entering your “golden age” be sure to take extra good care of your bones. Your body should be challenged, but not exhausted. Swimming and aqua-aerobics are low-impact ways to stay toned. If you suffer from joint pains, why not try Nordic walking? It’s suitable for all fitness levels. And for balance – essential at this age - Tai chi will improve your strength and flexibility.