From 20 to 30
When we reach the age of 25, people are in their best physical moment, since the development of the body has been completely carried out years ago and a much more adult lifestyle is usually led.
By age 25, people have the shortest reaction times and VO2 max (the maximum rate at which the body can pump oxygen to the muscles) higher. After reaching this maximum, each year it is decreased by 1% and reaction times are extended.
If you maintain a physical activity on a regular basis, you can slow down that wear. In addition, you must seek to gain muscle mass and maintain bone density to stay strong and healthy.
At this stage the most important thing is select sports that make you happy, Find out if you like outdoor sports or take classes at a gym. On the other hand, do not forget to vary the training, it is vital to exercise all parts of the body.
You can swim, ride a bike, do contact sports such as rugby, soccer, rowing, etc.
From 30 to 40
From the age of 30, you begin to have a professional career and you begin to form a family life, whether or not you have children at home. Many people prioritize their family and work before their physical well-being, so it is important to maintain strength and cardiovascular health in good condition so that physical decline does not worsen.
If you have a sedentary job, it is very important to maintain a postural hygiene adequate, no sitting for many hours. To avoid this, it is essential to go out to stretch your legs, go to the bathroom, go up or down stairs, make a call, etc.
At this time you have to prioritize the following aspects:
- Train smart. You must perform training with high intensity intervals, that is, you must reach up to 80% of your maximum heart rate, these intervals with periods of reduced intensity exercise will ensure that you maintain a healthy weight and controlled stress levels.
- The ideal is to do sprinting or cycling It is perfect for people who do not have much time since 20 minutes a day is more than enough to notice the benefits.
- A las women, after giving birth it is important to kegel exercises to prevent incontinence.
- You can perform different exercise routines because it is important to vary.
- You can try with Pilates, yoga, swimming, team sports, etc.
From 40 to 50
During this stage of our life, many people tend to gain more weight. So resistance exercises should be increased to control those calories and counteract the accumulation of fat.
Normal loss is centered 3 to 8% of muscle mass for each decade that we meet, so it is important to increase our muscle mass with exercises so as not to deteriorate our physical health.
To achieve this, we propose certain exercises that you can perform:
- Don't stop trying kettlebells, since lifting these weights are ideal for maintaining and improving the body's muscle mass.
- If you've never run you can add certain races to your routine to achieve a sport of greater intensity.
- If you have pain, you can change running for jogging, walk fast or ride a bike.
- Try Pilates because it strengthens the central part of the body and prevents back pain.
From 50 to 60
Once we hit our 50s, we have to be careful not to get any diseases like you can. be type two diabetes, o any serious cardiovascular disease. As estrogens also decrease in women, the risk of heart disease can increase.
To get the best exercise during this stage you can try the following:
- Do strength activities twice a week to keep muscle mass strengthened.
- Practice weight-bearing exercises, that is, walking or jogging. Ideally, walk at a brisk pace so your heart rate increases and you break out into a sweat.
- You can try yoga, pilates or tai chi to improve breathing and balance.
From 60 to 70
Over 60 it is normal to accumulate chronic ailments as we age. When we approach the third age we can suffer even more some type of cancer. So maintaining a type of life with physical activity included in it, prevents the appearance of tumors, such as breast cancer after menopause, colon or uterine cancer, in addition, thus with sport, chronic diseases such as heart conditions and type 2 diabetes.
Among the activities you can do are:
- Ballroom dancing or any other type of dance.
- Train strength, flexibility, and balance at least twice a week.
- Do cardiovascular exercises, brisk walks or cycling.
From the 70s onwards
Finally, from the age of 70 it is advisable to perform exercises to prevent falls and muscle fragility, in addition to maintaining good cognitive skills. To do this, try to maintain, as far as possible, sports activities to strengthen the body and so that health is not affected in a short time.
- Walk it is an ideal exercise.
- Walking while talking slowly with a family member to keep the mind active.
- Perform exercises of strength and balance.