Many women aspire to maintain fitness as they age, but what types of exercises are suitable for each age group? Studies and research suggest that the key to maintaining high fitness levels over a long period is listening to your body, which changes with age. As a result, your training should adapt accordingly. This doesn’t mean that you can’t exercise in the same way as before, but it does mean adjusting to the changes you feel in your body. Low-impact exercises are particularly beneficial for your joints and bones in the short and long term, and both your back and knees will need care, whether you're 18 or 70 years old.
What Exercises are Suitable for Each Age Group?
Exercise has numerous benefits, including improving mental health, reducing stress, enhancing sleep quality, and boosting mood. As you age, regular physical activity helps maintain independence, making daily activities easier and improving your quality of life. Here’s a breakdown of recommended exercises by age group:
4 Benefits of Exercise for All Ages
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Stimulates the release of proteins and chemicals that improve brain structure and function.
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Reduces the risk of certain cancers including colon, breast, uterine, bladder, kidney, stomach, and lung cancer.
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Decreases the risk of premature death from heart disease and cancer.
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Improves overall health, reduces stress, and contributes to a more active and happy life.
Tips to Stay Consistent with Exercise
Follow these tips, recommended by Mount Carmel Health, to make exercise a permanent part of your daily routine:
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Make exercise a daily habit: Integrate physical activity into your daily life by doing activities with your family, like walking together.
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Find enjoyable activities: Keep yourself motivated by trying different activities, such as dancing, group games, or water sports, to prevent boredom.
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Turn exercise into a social activity: Exercise with a friend or family member, or join group fitness classes like dance or walking groups.
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Set reminders: Establish a set time for your workouts so that they become a regular part of your routine.
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Choose exercises that work your entire body: Focus on full-body exercises, including core strengthening activities like abdominal and back exercises. These help improve balance and reduce the risk of injury.
By adjusting your workouts to your age and listening to your body’s needs, you can maintain a healthy and active lifestyle throughout your life.
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