Choosing the right exercise for each life stage is important as different ages have different physical and mental health needs, risks and benefits. Fitness director Anne Froy Lin says different exercises can be tailored for each life stage to meet the goals for that period.
The focus at each stage is as follows:
Young adulthood (ages 20-35)
Focus: Maintaining fitness, managing stress, building strength and endurance.
Do this:
1) Cardio – Aim for 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio (running, HIIT, dance classes) per week.
2) Strength Training – Do strength training 2-3 times per week focusing on all major muscle groups.
3) Flexibility and Balance – Try yoga or pilates to improve your flexibility and balance.
4) Consistency – Establish a regular exercise routine that fits your lifestyle and goals.
Middle age (ages 35–50)
Focus: muscle mass, cardiovascular health, maintaining flexibility, weight management.
Do this:
1) Aerobic Exercise – Maintain regular aerobic exercise (brisk walking, cycling, swimming) for at least 150 minutes per week.
2) Strength Training – Emphasis on strength training 2-3 times per week to prevent muscle loss.
3) Core Strength – Incorporate core exercises (planks, pilates) to improve overall stability and prevent back pain.
4) Flexibility – Stretch regularly and incorporate yoga to maintain flexibility and reduce the risk of injury.
Late adulthood (ages 50-65)
Focus: Maintaining functional fitness, maintaining bone density, and improving balance.
Do this:
1) Aerobic Exercise – Do at least 150 minutes of moderate aerobic exercise per week, such as walking, swimming or dancing.
2) Strength Training – Strength train 2-3 times per week, focusing on low weights and high repetitions.
3) Balance Exercises – Incorporate balance exercises (tai chi, standing on one leg) to prevent falls.
4) Flexibility – Stretch regularly and incorporate low-impact activities such as yoga to keep your joints mobile.
Seniors (65 and over)
Focus: Improving mobility, preventing falls and maintaining overall health.
Do this:
1) Aerobic Exercise – Participate in at least 150 minutes per week of low-impact aerobic exercise such as walking, water aerobics, or stationary biking.
2) Strength Training – Use resistance bands or light weights 2-3 times a week to maintain strength.
3) Balance and Coordination – Practice balance exercises (tai chi, chair yoga) to prevent falls.
4) Flexibility – Gentle stretches and yoga to maintain flexibility and range of motion.
5) Functional Fitness – Focus on exercises that improve activities of daily living (squats, step ups, reaching exercises).
“Following these fitness strategies will help address the specific needs and challenges at each stage of life, promoting lifelong health and fitness,” Lin said.
