We all know exercise is good for us, but it does much more than just improve our physical fitness. A lifelong exercise program is the surest way to help you thrive at any age.
Jeremy, owner of Vision Personal Training Balmain, says it’s never too late to start exercising. “It doesn’t matter if you’re 25 or 55, there’s a place for exercise at every stage of a person’s life. Find an activity you enjoy and fits in with your lifestyle. Any type of movement is great!”
“Your 20’s is the perfect time to build a foundation of fitness because your body is strong and resilient. Turn your exercise regime into a habit, that’ll make it easier to keep it up as you get older”, says Jeremy. You should try to exercise at least 30 minutes a day, five days a week.
In our 30s, our body starts to lose muscle which makes resistance training especially important. This is a great time to join a gym and start lifting weights. Women are often worried about bulking up, but Jeremy says this won’t happen because women have a different hormone profile to men. “Weight training is important for women, especially as they get older, because it doesn’t just strengthen the muscles, it also increases bone density.”
Our bodies naturally start to decline in middle age. Muscles begin to lose mass and elasticity which slows our metabolism, making it easier to gain weight. Aim for three to five cardio workouts per week. “Cardio doesn’t necessarily mean running on a treadmill for 30 minutes, it can be walking with friends, swimming, or dancing. There’re plenty of low impact alternatives, just make sure you incorporate some resistance training as well.”
You may experience aches and pains daily, but don’t let that stop you from exercising. Low-impact activities like walking, biking, and swimming are easy on your joints. You may be even sorer after vigorous workouts so try reducing the intensity and exercise more often instead. In your 50’s it’s important to strengthen the muscles in your abdomen and back to fight the body’s natural tendency to curve forward. Because the risk for osteoporosis increases after menopause it’s vital for women to keep up the resistance training.
Although 60 is the new 50, a few tweaks to your exercise regime are needed at this stage. Jeremy says “Try to get 30 minutes of low-impact activity five times a week and lift weights or use resistance training two to three times a week to keep muscles and bones strong. Also start working on your balance to prevent falls later in life.”
As you get older it’s important to maintain your strength and flexibility. Continue your low-impact aerobic exercise every week and use resistance training to keep muscles strong. Incorporate balance exercises and stretches to maintain flexibility and reduce the risk of falling.
Suite 4 & 5, 332
Darling St, Balmain