It doesn't matter what your age and what stage of life you are at – It's never too late to get your body in shape. There is no bad time to start exercising actively and improve your health and well-being. However, in order to choose the right exercises, it is important to take into account the physical needs of your body, which largely depend on age. Therefore, today estet-portal.com will tell you how to stay in shape at any age – from young years to old age – with the help of a competent selection of an exercise plan.
How to stay fit at any age with exercise
It is important to understand that – one of the most important components of good health, well-being and excellent body shape. Healthy sleep, proper nutrition and the absence of bad habits will help enhance the effect of your chosen exercises and always keep your body in good shape.
You can stay in good shape at any age by following the recommendations of professional fitness trainers, which estet-portal.com will provide below for:
- people aged 20-30;
- people aged 30-40;
- people aged 40-50;
- people aged 50 and over.
Properly selected exercises will help maintain health and excellent shape for many years.
This division into age categories is arbitrary, since the state of health depends on many factors.
Read also: Metabolic changes: how metabolism changes in 20, 30, 40 and 50 years
How to stay in shape in your 20s and 30s?
At this age, metabolism is quite high, which is quite favorable for burning fat and maintaining muscle mass. Now is the time to lay the foundation for further maintenance of the body in shape. Progesterone, testosterone and estrogen are balanced in such a way that it is quite easy to build muscle mass.
What You Need: Get yourself into regular cardio and strength training. It is also important to keep your body healthy by eating right so that you can effortlessly stay in shape. Predominantly raw and natural products will be an excellent choice.
How to stay fit in your 30s and 40s?
Most people at this age already have children and time-consuming jobs, so it becomes more difficult to take care of yourself. People often put off playing sports until later and completely focus on work moments and household chores. However, do not forget that it is not at all necessary to spend an hour a day on classes in the gym. Spend 15 minutes a day on high intensity interval training to keep fit and the results will motivate you to keep going.
What you need: choose the activities you like – let it be aerobics, Pilates, kickboxing (or some other kind of activity), do not be lazy to do exercises in the morning and relax with yoga before bed.
Read also: Life is just getting started: how to stay fit after 40
How to stay fit in your 40s and 50s?
Hormonal changes, which are often observed in women and men in this age range, negatively affect the figure. Maintaining muscle mass is becoming increasingly difficult, and metabolism is slowing down, so even the usual food without frills can lead to weight gain. Therefore, in order to stay in shape at this age, exercise and a well-thought-out diet are a must.
It is better to choose exercises with a doctor and / or a qualified trainer, based on your state of health.
What You Need: Strength training, when combined with aerobic exercise, has been shown to help maintain muscle mass and cardiovascular health. Do not forget to monitor your diet (it is better to choose a diet together with a dietitian).
How to stay in shape after the age of 50?
Often, signs of aging appear not only due to the natural aging process, but also due to lack of exercise. Lack of strength, flexibility and decreased blood circulation manifest themselves in many ways: varicose veins, poor posture, loose skin, the risk of osteoporosis, diabetes and other diseases are also increased in conditions of lack of physical activity.
What You Need: Loss of strength and muscle mass, which are especially pronounced after 50 years of age, increase the risk of falls, so strength training (of course, slowly and with the right light weight) and regular walking will be great way to stay fit after 50.
Estet-portal.com reminds you that – although important, it is only part of a healthy lifestyle that will help you stay in great shape until old age. Proper nutrition, walks in the fresh air, healthy sleep, rejection of bad habits and a good mood will help you achieve your desired goal!
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