Get Fit in your 20’s
If you are in your 20’s getting in shape now will give you a great fitness foundation as you age. During this time your body is generously producing muscle building hormones which also help to blast fat. You will recover quicker and last longer so take advantage of it now.
Go for workouts that are intense with a mixture of weight bearing and cardio. You are preparing your body to carry you through several more decades so make this one count.
Now is also the time to lay a healthy foundation for your eating patterns. A clean diet with lots of whole grains, lean meats, and fresh fruits and vegetables will give you a firm foundation for when your metabolism isn’t as kind as it is now.
Get Fit in your 30’s
During this decade you might see a slight slip in metabolism but not much. Your hormones are skill pretty active and your bone mass is still great so if you are just beginning to work out it isn’t that big of a deal. Your body is still a fat fighting, natural muscle building machine.
Many endurance athletes enjoy a peak while in their 30’s. That is because at that time your body reaches a great potential for optimal performance. Your coordination, endurance, and strength all come together as well as how efficiently your body processes oxygen. As you near the end of the decade you may see your metabolism begin to slip, but if you are exercising and eating right you should not have a problem.
This is a time, though, when life tends to happen. With family, kids, and career, there may be little time left to work out. Find ways to work fitness into your routine. Interval training gives you more bang for less time so that may be a way to go. Also, it is time to be a little more careful with your diet, especially as you near that 40 mark. You can still cheat now and then, just not as much.
Get Fit in your 40’s
Getting fit in your 40’s can help prevent you from frailty and other conditions that come along as we age. As you get older your risk for heart attack, diabetes, hypertension, stroke, and other health conditions increase. Regular exercise and a healthy diet can help prevent chronic illness.
Even if you have never exercised, you can still get fit – and there are some very compelling reasons to do so, including better health. Once you hit 40 you begin to lose muscle mass. Exercising regularly helps to combat this and even just a couple of hours a week can prove beneficial. If you can’t squeeze in 30 minutes a day, try three 10 minute sessions. You want to combine cardio with weight training for optimal results.
Diet is also very important. While you may be tempted to eat on the run, grabbing something quick from a fast food joint, don’t do it. Maintain a healthy, lean, fresh diet and pack snacks to take with you so you aren’t stuck eating junk.
Get Fit in your 50’s
Studies show that people who are fit in their 50’s tend to be healthier as well into their 70s and 80s. So even if you are just starting, you are still likely to see benefits. People who are fit at 50 are not as likely to get Alzheimer’s or other health ailments. Good fitness helps with your coordination and balance so you are less likely to fall. It also helps keep you flexible and strong so you are less likely to sustain serious injury.
Your goal is to get your heartrate up. This is done by engaging in 20 to 30 minutes of high intensity training just two or three times a week. You want to do a combination of strength training, core exercises, cardio, and stretching. Core exercises like yoga and Pilates are great because they work to strengthen your core while incorporating good stretching.
You want to keep your diet clean and fresh with lean meats and fish. You also want to add a little more fiber to your diet. As we age our body gets less efficient at processing fiber and many older people turn to laxatives. However, if you are getting lots of fiber and staying well hydrated by drinking lots of water as well as exercising regularly, you shouldn’t have much of a problem.
Get Fit in your 60’s
If you are in your 60s and want to get in shape, it’s not too late. In fact, it is never too late to start taking care of yourself. Unfortunately, for many people, aging means slowing down and slacking off on fitness routines. Studies show that only about thirty-two percent of adults age 65 or older actually exercise regularly. It doesn’t have to be that way – and it should be that way.
As we age our bodies naturally decline. However, if you are doing some form of exercise such as walking or biking a few times a week you can help prevent serious health conditions from cropping up later in life. If you are just starting out just try walking 10 or 15 minutes, then gradually increase the time to 40 minutes. Make sure that you stretch before and after. If mobility is a problem, there are exercises you can do while sitting. If you have problems with balance, always hold onto something to give you stability.
You can be fit at any age. All it takes is a little discipline and motivation to get you going. Set goals, record your progress, and reward yourself for meeting milestones. This will keep you inspired and keep you continuing on your fitness journey. Your body will thank you for it.