You cannot lift heavyweights in your early teens as it is not recommended. Likewise, you are not recommended to do high-intensity workouts if you are a senior citizen who had no prior exercise experience. Each age group has certain limitations under which they have to design their workout plan. There is no one size fits all approach as everybody is different and demands customized workout routines.
Apart from the workout suiting your age, it is also very important to have a fitness routine that you enjoy and fitness in your schedule. To help you understand this concept better, we have listed down the workout plans that are suitable for different age groups.
If you are a teenager, you are most likely to be in your school or college where you can find sports clubs and grounds to play. This is the best opportunity to play any sport and keep you active and healthy. This is considered as the age where you could see lots of growth in your body and you have the best amount of energy and time as well. Utilize all these advantages and find a sport that you love the most.
2) Age between 20 to 40:
This is the age where your body is at its peak and has maximum strength and resilience. Build an exercise routine that helps to lay the foundation for your fitness. Weight training is the most loved activity among this age group as it makes you healthy and helps to pack on some muscle mass as well. For men, muscles make them look more manly and attractive. For women also weight training is one of the best options as it helps them to build lean mass and stay strong. Unlike men, women cannot build lots of muscles as they have low testosterone levels. So, weight training will only make women stronger.
Apart from weight training, cardio, flexibility, and balance workouts should be given equal importance. This helps to maintain the overall fitness of the body. If you are not interested in weight training, you can play a sport or swim and do an activity you like.
3) The 40s:
This is the age where physical activity is mandatory. At this age, the testosterone levels drop, muscle mass reduces, and there will be an overall decline in the metabolism rate. You will be more prone to heart-related problems, obesity, diabetes and blood pressure, etc. To keep up with all this, a fixed workout routine is very important. Cardiovascular workouts three to five times per week, and if you have joint pains, then low-intensity workouts like biking and swimming will also work. To fight bone-related issues, consider weight training as it can improve bone density and build lean mass which is necessary for good metabolism.
4) The 50s:
At this age, you will experience more body pains and aches which is natural. However, it should not stop you from maintaining an active lifestyle. Include low-impact activities like walking, swimming, and biking, etc. To avoid soreness, try reducing the exercise intensity and instead increase the exercise frequency. Postural-related issues also pop up in this age, so focus on your core muscles to maintain a neutral posture.
This is the age where you should focus on flexibility, balance, and posture to live on your own and be independent. You don’t need to do anything fancy, just focus on the basics to keep yourself fit and healthy. Focus on aerobic exercises and resistance training with resistance bands. If you need workout guidance, you can find senior exercise DVDs on Sit and Be Fit website. They have many exercise programs that are customized to senior citizens.
To wrap up, some form of physical activity is important for every age group. With any form of activity, you tend to be obesity which is the root cause of many deadly diseases. We hope this article helps you to choose a workout program that is suitable for your age.