A regular fitness routine is vital to maintaining a healthy lifestyle – but your age determines the exercises that will serve you best, according to one fitness expert.
Joanna Dase from Curves, an international fitness franchise, has shared with FEMAIL the key workouts and exercises for each decade.
The England-based fitness expert suggested those in their 20s should embrace weight training, to ensure they’re better prepared for later life, while stretching for 10 minutes a day in your 50s will help improve your mobility.
She also suggested those aged above 60 should ‘be sure to pay attention to balance and flexibility to stay safe and supple’.
A regular fitness routine is vital to maintaining a healthy lifestyle – but your age determines the exercises that will serve you best, according to one fitness expert (stock photo)
The 20s workout
Joanna said: ‘In our 20s, our bodies can handle greater workloads which means we can train at higher levels. However, it’s often a time we neglect our physical health and take it for granted.
‘The sooner we start to build a base in fitness, the better prepared we are for later in life. Wisely use your 20s to invest in learning form, be aware of mobility and the range of motion.
‘In this decade, your body is likely to be in its peak physical condition, and your muscles will recover quickly from any workout.
‘Therefore your 20s is the optimum time to focus on weight training and finding a form of cardio exercise that you enjoy and can consistently do throughout your life.’
The best workout to do:
‘Aim for cardio at least three to five days a week, whether you prefer running, swimming, cycling, or walking,’ said the fitness expert.
‘Strength Train at least three days a week, challenging all those major muscle groups: back, chest, arms, core, shoulders, and legs. Be sure to stretch it out daily, your older self will thank you.’
The 30s workout
‘The bodies resilience typically continues into our 30s. However, it is a time of our lives where we become consumed with responsibilities,’ suggested Joanna.
‘Relationship, families and work often make it harder to focus on our own personal well-being. The key is to optimise the time you have available.
‘Look for opportunities to move whenever possible, walk when you can and take the stairs instead of the lift. Forming good habits will mean we can continue to do the things we enjoy later in life.’
Joanna Dase from Curves, an international fitness franchise, has shared with FEMAIL the key workouts and exercises for each decade (stock photo)
The best workout to do:
She said: ‘This is a particularly important time for people to focus on strength training to offset any potential future complications from osteoporosis or arthritis.
‘Keep up with your cardio and flexibility three to four times per week, with potentially a personal coach who can help you with your changing body and goals.’
The 40s workout
‘Typically, our 40s is a time when our bodies need a little care and attention,’ said the fitness expert.
”As our metabolism slows down and muscle density starts to decrease, it is important to focus on preserving muscle tone.
‘Staying injury free yet maintaining our range of motion is essential. Work on consistency within your workouts and take a holistic approach to staying fit.’
The 60s workout
‘During your 60s, you can still do the same exercises that you enjoyed before, but you may need to slightly modify the movement,’ suggested the expert.
‘For example, you can still do a squat, but you may need to limit the range or the length of the hold.
‘As bone and muscle density decreases, it is critical to continue your focus on strength training but be sure to pay attention to balance and flexibility to stay safe and supple.’
The best workout to do:
Joanna said: ‘Keep it simple in the 60s. Aim for a balanced moderate daily routine where you do what you love! With any exercise, your main aims should be to prevent injury, increase mobility, and maintain quality of life with your movements.’
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The best workout to do:
Joanna said: ‘Keep up your moderate-intensity cardio and aim for at least three to four days a week of strength training with it.
‘In your 40s, it’s important to find a community of support! Join a local fitness club where it’s not just all about getting fitter, it’s all about increasing your energy and feeling fab in your 40s.’
The 50’s workout
‘So, then we hit our 50s! Avoid comparing how your body responds to exercises now, to how it used to,’ warns Joanna.
‘Really listen to your body, paying extra attention to areas that are weak or causing problems. This could be anything from tight spots, muscular imbalance, lack of flexibility or mobility.
‘The key is to maintain the right techniques, activity, strength training and flexibility. But really listen and respect your body.’
The best workout to do:
She added: ‘Continue strength training, primarily for hips and core as this has been proven to visibly slow the ageing process. Keep up your cardio by daily walking – this is a great way to trim the midsection.
‘Now is the time to take your flexibility and balance programme seriously, with daily stretching and focused breathing every day for 10 minutes. In total, aim for 30 minutes total workout a day.’
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