Fitness is essential from our twenties through sixties and beyond. But our fitness regimen should be refined over time. Let’s take a look at some considerations spanning our most important decades.
In our twenties, when our body is most resilient, this is a great opportunity to build lifelong habits that can stave off disease and help manage stress in the many years to come—when it won’t be quite as forgiving. Getting fit and fabulous early on will also make strength and endurance easier to maintain as we age. In this decade, try to commit to a routine balancing cardio with strength training approximately three times per week, preferably five times a week, the more the better.
This fitness routine, as we move into our thirties, will manage our weight, boost confidence, and aid in fertility. Continue striving for a balanced routine with cardio and strength training, incorporating added core work, such as yoga or Pilates, to enhance posture and combat long sedentary periods on the job or at home.
Our forties are marked by a decrease in hormone levels and muscle mass, increasing our need for strength training. Try to focus this decade on resistance work to bolster joints, bone density, and growth hormones. Meanwhile cardio work and yoga can help in managing mid-life stress and maintaining a healthy weight.
Strength training continues to be important into your fifties to help in coping with some of the downsides associated with diminishing hormone levels, such as a struggling libido for men or weight gain and depression for women. But just as vital, if not more, is cardio and
core work to care for your heart, balance, and energy levels. Consider swimming as a low-impact option for building strength, while yoga notably enhances your flexibility.
Fitness is less about muscle growth and more about maintenance and injury avoidance in our sixties, as muscle mass and the elasticity of ligaments and tendons naturally decrease as we age. Swimming throughout this decade is an outstanding low-impact way to incorporate cardio with resistance—strengthening lungs, bones, and joints.