We all understand that exercise is important for strength, health, and a beautiful body. But how much exercise do we need, and what is the best exercise routine? As it turns out, this answer varies based on your age group.
Best Exercise for Your 20s
By the time you reach your 20s, your body is strong, resilient, and perfect for building a foundation for lifelong fitness. Focus on strength training. If you’ve lifted weights in the past, you can perform compound exercises to target your entire body. You can also target different muscle groups (legs, back, chest, abs, arms) on different days. Aim for five 30-minute sessions of cardio and two to three sessions of weight lifting per week.
Best Exercise for Your 30s
By the time you reach your 30s, your body is already producing less testosterone. This means your risk of losing muscle mass and strength is increasing. Cardio is important, too. You should swim, dance, cycle, walk briskly, or jog 2.5 hours a week. However, you want to start lifting weights three to four days per week now. If you don’t enjoy weight lifting, purchase resistance bands to get in the strength training sessions you need.
Best Exercise for Your 40s
By the time you reach your 40s, your body is really starting to decline. Strength training is of paramount importance. You should be lifting weights or using resistance bands four to five days per week while still doing about 2.5 hours of your favorite cardio each week.
Best Exercise for Your 50s
In your 50s, it is now more important than ever to perform resistance training to maintain your bone density and muscle strength. If you feel aches or pains regularly, do not abandon your workout routine. Modify your workouts to meet your needs. For instance, if you can no longer run without pain, opt for low-impact cardiovascular activity. Great examples include indoor rowing, indoor cycling, swimming, yoga, tai chi, and water aerobics. You should still get 2.5 hours of cardio weekly and regular strength training. Focus solely on your core (back, sides, and abs) at least once a week.
Best Exercise for Your 60s
According to the National Institute of Health, your 60s is when you should focus on preventing falls. You should still do 2.5 hours of moderate cardio weekly and strength train four to five times per week. However, you should also focus on your balance. Walk heel-to-toe. Stand on one foot. Perform leg raises. The more you practice balance in your 60s, the fewer problems you will have later on.
The Final Word
Regular exercise protects your heart, keeps your lungs strong and healthy, boosts mood, improves sleep, and much more. While the best exercise depends on your age, adults should aim for 2.5 hours of moderate exercise or 1.25 hours of vigorous exercise weekly. As a good general rule of thumb, aim for five 30-minute sessions of cardio and two to five strength training sessions per week.