Exercise and age two words which are often not our favourite but did you know that a 150 minutes of physical activity per week can extend your life by as much as five years, and here is how:

In your 20s: 

You are at your absolute physical peak in your mid-20s, where you are able to maximise the rate at which the body can pump oxygen to muscles. Making this the best age to indulge in cardio vascular workouts to get your heart rate up.

  • Rowing
  • Running
  • Spinning
  • Swimming

Screen-Shot-2019-02-06-at-10.19.36-AM-compressor

 

In your 30s: 

As careers and family life for many often intensify in their 30s, it is important that you maintain cardiovascular fitness and strength to slow normal physical decline. If you have a desk job and staring at a computee screen all day, then we suggest that you make sure you maintain a good posture as well as try break up long periods of sitting by forcing activity into your day, such as, climbing a flight of stairs to use the bathroom on another floor, or standing when taking a phone call so you are moving every half an hour where possible.

  • Focus on HIIT (High Intensity Interval Training) This is where bursts of high-intensity activity, such as sprinting and cycling, are broken up with periods of lower-intensity exercise. This kind of workout can be done in 20 minutes.
  • Yoga
  • Pilates

 

Screen Shot 2019-02-06 at 10.23.30 AM

 

In your 40s: 

Most people start to gain weight in their 40s as ones metabolism starts to decline with age. Resistance exercise is the best way to optimise calorie burning to counteract fat accumulation.

  • Try kettle bells or start a weight-training program in your gym.
  • Running
  • Pilates can be useful to build core strength to protect against aches and pains.

 

Screen Shot 2019-02-06 at 10.30.02 AM

 

In your 50s: 

In this decade, aches and pains may start to develop, and unfortunately the risk of a heart attack will be on the horizon if you don't look after your body and treat it right.

  • Walking, is recommended. Walk fast enough so that your breathing rate increases and you break a sweat.
  • Yoga
  • Pilates

Screen Shot 2019-02-06 at 10.36.23 AM

 

In your 60s: 

Typically, people accumulate more chronic conditions as they get older. Maintaining a high level of physical activity can help prevent main onsets which come with ageing.

  • Aqua-aerobics can be a great way to develop strength using water as resistance.
  • Maintain cardiovascular exercise, such as brisk walking.

Screen Shot 2019-02-06 at 10.40.52 AM

So rubies - what's your favourite way to keep fit and how often do you do physical exercise? x