Age-Appropriate Workouts: Tips for Staying Fit and Healthy at Every Stage of Life

Staying active is one of the most important things you can do to maintain your health and longevity. However, as we age, our bodies undergo changes that can impact our ability to exercise safely and effectively. That’s why it’s important to choose age-appropriate workouts that meet your specific needs and abilities. In this article, we’ll discuss the benefits of exercise for longevity and healthspan and provide tips for choosing workouts that are safe and effective at every stage of life.

The benefits of exercise are well-known, but they are particularly important for longevity and healthspan. Exercise can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer and improve bone density, balance, and cognitive function.¹ Myers, Jonathan. “Exercise and Cardiovascular Health.” Circulation 107 (2003): 2-5. Source ² Carapeto PV, Aguayo-Mazzucato C. Effects of exercise on cellular and tissue aging. Aging (Albany NY). 2021 May 13;13(10):14522-14543. doi: 10.18632/aging.203051. Epub 2021 May 13. PMID: 34001677; PMCID: PMC8202894. PubMed Source Regular exercise has even been shown to help reduce the risk of age-related cognitive decline and dementia.³ Hamer M, Chida Y. Physical activity and risk of neurodegenerative disease: a systematic review of prospective evidence. Psychol Med. 2009 Jan;39(1):3-11. doi: 10.1017/S0033291708003681. Epub 2008 Jun 23. PMID: 18570697. PubMed Source In fact, for its remarkable capacity to target fundamental aging mechanisms, exercise is considered an unparalleled anti-aging strategy.

However, the type of exercise you do and how often you do it can greatly affect your overall health and longevity. For example, high-intensity workouts may be effective for weight loss and building muscle mass, but they may also increase the risk of injury, particularly as we age. On the other hand, low-impact workouts such as yoga or swimming may be better suited for older adults or those with mobility issues.

During these years, your body is at its physical peak, and you can generally handle higher-intensity workouts. However, it’s important to build a strong foundation of fitness that will serve you well as you age.

Research suggests that maintaining high levels of physical activity in your 20s can help prevent the onset of chronic diseases later in life.⁴ IBooth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012 Apr;2(2):1143-211. doi: 10.1002/cphy.c110025. PMID: 23798298; PMCID: PMC4241367. PubMed Source ⁵ Hirvensalo, M., Lintunen, T. Life-course perspective for physical activity and sports participation. Eur Rev Aging Phys Act 8, 13–22 (2011). https://doi.org/10.1007/s11556-010-0076-3 Source

Your 20s is a great time for building muscle mass through strength training exercises such as weightlifting. Focus on compound exercises that are aimed at multiple muscle groups at once; they are more efficient and effective for building muscle and strength. Examples include squats, deadlifts, lunges, bench press, rows, and pull-ups.

Also, during this period, try incorporating regular cardio workouts, such as running, cycling, or rowing. The Physical Activity Guidelines for Americans recommend that adults should aim to engage in either 150 to 300 minutes (2.5 to 5 hours) of moderate-intensity aerobic physical activity per week or 75 to 150 minutes (1.25 to 2.5 hours) of vigorous-intensity aerobic physical activity per week. These guidelines provide a framework for individuals to maintain optimal physical health and reduce the risk of chronic diseases. For even better health, aim at higher margins, such as adults can aim for the higher end of this range.

Establishing a consistent exercise routine from a young age is essential for long-term health and longevity. Focusing on flexibility and mobility exercises early on can help your body get accustomed to regular exercise and lay a foundation for consistent practice through older age. As we age, we gradually loose flexibility, so flexibility and mobility exercises become even more crucial for maintaining joint health, preventing injury, and maintaining good posture.⁶ Stathokostas L, McDonald MW, Little RM, Paterson DH. Flexibility of older adults aged 55-86 years and the influence of physical activity. J Aging Res. 2013;2013:743843. doi: 10.1155/2013/743843. Epub 2013 Jun 19. PMID: 23862064; PMCID: PMC3703899. PubMed Source By prioritizing flexibility and mobility exercises early on, you can set yourself up for a lifetime of healthy movement and activity.

As we enter our 30s, our bodies begin to experience a natural decline in muscle mass, making weight training a particularly important form of exercise during this stage. You can start building muscle by joining a gym and lifting weights or by incorporating resistance band exercises into your routine.

Additionally, our bones may also weaken as we age, so it’s crucial to focus on bone-strengthening activities, such as weight-bearing aerobic exercises like brisk walking, jogging, or yoga. This is especially important for women, as it can help offset the potential complications of conditions like osteoporosis and arthritis in the future.

At this age, it’s also beneficial to experiment with different types of workouts to challenge new muscle groups and keep your exercise routine interesting. If you typically engage in low-intensity exercises like walking, consider trying an aerobics class or higher-intensity activities like swimming or dancing. Try high-intensity interval training (HIIT) that involves short bursts of intense exercise followed by rest periods. This type of training can help maintain muscle mass and improve cardiovascular health. Incorporating variety into your workout regimen can help ensure a well-rounded and engaging routine to promote longevity.

During middle age, muscle mass continues to decline, so it becomes increasingly crucial to maintain a regular exercise routine. Our bodies naturally begin to experience a decline in muscle mass and elasticity, leading to a slower metabolism and increased susceptibility to weight gain. Additionally, both men and women start to experience drops in hormone levels, which can also contribute to weight gain, particularly around the abdomen. This type of weight gain increases the risk of developing health problems like high blood pressure, diabetes, and heart disease.

To fight these changes, exercise is the best solution. It’s essential to continue with cardio workouts 3 to 5 times a week, although those with joint pain can switch to low-impact activities like biking or swimming. It’s important to note that weight-bearing activities, such as walking or jumping, are crucial during this time, as they help maintain strong bones and fight age-related bone loss.

Don’t forget to incorporate muscle-strengthening routines as well to promote muscle mass and maintain overall health. As we age, our muscles become less sensitive to lighter weights, so using heavier weights can promote muscle growth and strength. Use weights that are challenging enough to allow you to perform 8-12 repetitions with proper form. Incorporate progressive overload, meaning gradually increasing the weight or intensity of your workouts over time to continue to challenge your muscles and promote muscle growth. Increase the weight or intensity by 2-5% each week to ensure continued progress.

Don’t forget about the rest. As we age, our bodies need more time to recover between workouts. It’s important to include rest days in your strength training plan and allow your muscles time to recover and rebuild.

As we age, it’s important to continue exercising regularly to maintain your strength, balance, and overall health. However, you may need to adjust your workouts to account for age-related changes such as decreased mobility or balance.

Usually, our balance declines more rapidly after the mid-50s, which raises the risk of falls and other negative health consequences. Keeping good balance and stability is essential not just for preventing injuries and falls but also for enhancing our overall quality of life, mobility, and independence. Incorporate flexibility and balance exercises, such as yoga, tai chi or Pilates: this can help prevent falls and improve overall mobility. ⁷ Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Clemson L, Hopewell S, Lamb SE. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019 Jan 31;1(1):CD012424. doi: 10.1002/14651858.CD012424.pub2. PMID: 30703272; PMCID: PMC6360922. PubMed Source ⁸Freyler K, Weltin E, Gollhofer A, Ritzmann R. Improved postural control in response to a 4-week balance training with partially unloaded bodyweight. Gait Posture. 2014 Jun;40(2):291-6. doi: 10.1016/j.gaitpost.2014.04.186. Epub 2014 Apr 18. PMID: 24836698. PubMed Source

To keep fit, continue with regular aerobic activities, but focus on low-impact exercises, such as swimming, walking, or cycling. They can be gentler on the joints and reduce the risk of injury. Research suggests that older adults (aged 60 and above) can significantly decline mortality risk by walking 6000-8000 steps per day.⁹Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kraus WE, Lee IM, Matthews CE, Omura JD, Patel AV, Pieper CF, Rees-Punia E, Dallmeier D, Klenk J, Whincup PH, Dooley EE, Pettee Gabriel K, Palta P, Pompeii LA, Chernofsky A, Larson MG, Vasan RS, Spartano N, Ballin M, Nordström P, Nordström A, Anderssen SA, Hansen BH, Cochrane JA, Dwyer T, Wang J, Ferrucci L, Liu F, Schrack J, Urbanek J, Saint-Maurice PF, Yamamoto N, Yoshitake Y, Newton RL Jr, Yang S, Shiroma EJ, Fulton JE; Steps for Health Collaborative. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3):e219-e228. doi: 10.1016/S2468-2667(21)00302-9. PMID: 35247352; PMCID: PMC9289978. PubMed Source This level of physical activity has been shown to positively impact overall health and longevity.

After the age of 60, muscle loss doubles every year, so it is important to keep going with strength training exercises to maintain muscle mass.¹⁰ Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956. PubMed Source However, as we age, our bodies may not be able to handle heavy weights like we used to. So, focus on using lighter weights that still challenge your muscles without putting too much strain on your body.

Also, try to include functional movements that mimic movements we do in our daily lives. These exercises help improve balance, coordination, and overall fitness. Examples of functional movements include lunges, step-ups, and farmer’s walks.

1. Consider your current fitness level. Be honest with yourself about your current fitness level and choose challenging but not overly strenuous workouts. You can find some tips on assessing your current fitness level in the Guide for aerobic activity.
2. Consult with your doctor. If you have health conditions or concerns, consult your doctor before beginning a new exercise program.
3. Choose activities you enjoy. The best workout is one that you enjoy and can stick with over the long term. Studies have shown that while recognizing the importance of exercise is a strong predictor of starting a fitness regimen, enjoying the chosen activity is even more crucial for maintaining it over time.¹¹ Teixeira PJ, Carraça EV, Markland D, Silva MN, Ryan RM. Exercise, physical activity, and self-determination theory: a systematic review. Int J Behav Nutr Phys Act. 2012 Jun 22;9:78. doi: 10.1186/1479-5868-9-78. PMID: 22726453; PMCID: PMC3441783. PubMed Source
4. Mix it up. Variety is key to staying motivated and engaged with your workouts. Mix up your routine with different activities such as yoga, weightlifting, or swimming.
5. Listen to your body. Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, adjust your workout accordingly.

In conclusion, choosing age-appropriate workouts is key to staying fit and healthy at every stage of life. By focusing on activities that meet your specific needs and abilities, you can maintain your strength, balance, and overall health for years to come. Remember to consult with your doctor and listen to your body.