As we age our bodies change, and we need to change the way we exercise to best match that.
According to Bea Franchini, a personal trainer from MotivatePT, your age doesn’t need to limit you in your fitness journey, you just need to adapt!
Bea shares with us her best ways to work out no matter your age.
Experiment in your 20s
- Our bodies are the most resilient and adaptable in our 20s, so push your limits and experiment – just make sure you enjoy it! It’s easier to set healthy habits when we can enjoy ourselves long-term don’t get comfortable and experiment until you find what you like!
- I recommend a mix of balance, stretching and cardio, such as periods of HIIT training, weight training, long-distance running, and even power yoga or pilates.
- Don’t forget your warm-ups and cool-downs. Even though you probably feel like you don’t need it, you do! Neglect during these younger years, will just show up later.
Stay Flexible in your 30s
- In our 30s we want to start thinking about how we can take care of our bodies as they age, so add in a range of mobility exercises such as dead hangs, or resistance band work to help maintain joint and muscle flexibility.
- Don’t ignore the changes in your body as you reach your thirties and do the same intense or aggressive exercises that you did in your twenties, take a more mindful and balanced approach to your fitness journey!
Manage your Bone Health in your 40s
- As we age, our bones become more brittle and susceptible to breakage and even osteoporosis, but we can remedy this with the right exercise – stronger muscles mean denser bones and healthier joints.
- Don’t do lots of high-intensity exercise without strength exercises too! I recommend incorporating more weight training into your routine, such as adding resistance like weights or resistance bands to your usual workouts and keep moving your joints in their full ranges of motion.
Focus on Brain and Body in your 50s
- The older we get the more our coordination and short-term memory suffer, but fortunately, it’s easy to make your workouts a workout for your brain and safe too!
- Look at balancing exercises that challenge your coordination in a safe way, like yoga or lunges – don’t focus on going fast, do these slowly and with support, if you need it.
- Don’t jump into high-risk exercises that may require Bosu balls or a box until you feel more confident with your balance.
Take it Slow in your 60s & 70s
- At this age, your body is most vulnerable to injury but if we exercise with awareness of our body’s limitations and how it has changed over the years we can exercise safely, and even alleviate some of these effects!
- I recommend avoiding high-impact movements and incorporating slower movements such as swimming and walking into your fitness routines; these are effective ways to exercise and can help soothe any age-related joint pain!
- Don’t stop moving! Even if you can only manage seated exercises and stretches, stick at it!
The most important thing to focus on, whatever age you’re at, is that you enjoy the exercise you choose.
If your workouts start feeling like a chore, change up your routine so you can look forward to it again! Fitness and exercise aren’t just for in your 20s, so take your time and see what you can do!