ORLANDO, Fla. — Exercise can help you live healthier longer, as well as fight off everything from cancer to diabetes. Most people would agree working out in your twenties is a lot different than working out in your seventies. There is a best workout for every decade.
The Mayo Clinic says everyone, no matter your age, should strive to get 30 minutes of exercise each day.
Personal Trainor Dylan Burtenshaw says in your twenties, “You can do more physical activity,”
The CDC reports twenty-somethings need 30 minutes of weight training followed by 30 minutes of cardio and 45 to 60 minutes of straight cardio three times a week.
When you turn 30, your metabolism starts to drop by two percent every decade. Strive for one hour of circuit training four times a week, plus at least one day of cardio for 45 to 60 minutes at a high intensity.
In your forties, cardio work at least three days a week is important for keeping weight under control and resistance training is crucial now.
In your fifties, warming up with a walk or light yoga and weight training are vital.
“Definitely want to stay away from high impact and high interval training. But you still want to keep that cardio going,” said Burtenshaw.
In your sixties, you may wonder where your metabolism went. In fact, researchers at the University of Pittsburgh found an average gain of 12 pounds eight years after menopause. This is a perfect time for lower-impact HIIT workouts. Strength training is also essential for helping to maintain bone density and muscle mass.
In your seventies and beyond, work out three days a week with lighter weights, walk whenever possible, and do daily stretch and balance exercises.
Burtenshaw says the best age to start training regularly is between 15 and 18 years old. That way exercise becomes a part of your life and as normal as brushing your teeth every day.
