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The health benefits of regular exercise can never be over emphasized, that is why I keep banging on about you engaging in some fitness regime or the other. Exercise has physical and mental health benefits, and we keep on discovering more benefits every day. Exercise can help protect you from a range of conditions including heart disease, diabetes and some cancers. Exercise also improves mental cognition and coordination as well as improves your mood. So far so good, we need to exercise, but what are the most appropriate forms of exercise for you?
All exercises are good, but some are better and some are not so good for you, depending on your age. For example, a 12 year old shouldn’t be doing squats or bench presses in the gym, while if you are over 50, you shouldn’t still be struggling to play football! Today on corefitness, we will be looking at the most appropriate exercise for you based on your age range, it doesn’t matter if you are in your 20’s or over 50, this article is for you, your spouse , your child or even your parents. There is something for everybody. To ensure that you are doing the right exercise for your age, just follow today’s simple guide.
1. CHILDHOOD AND ADOLESCENCE :
Children need exercise as it helps control body weight, build bone density; it promotes self confidence and builds healthy sleep patterns. Sadly a lot of us city people have neglected this aspect of child development as is evident in the ever increasing number of overweight and obese children. Children should get at least one hour of exercise a day. Little children fortunately need very little structured exercise, letting them run around the playground and play with other children helps them develop confidence also let them engage in sports activities like swimming and kicking balls around, this helps them improve their coordination.
2. TEENAGE :
If you are a parent, this is where you earn your stripes, children tend to lose that happy play mentality in their teenage years, some feel they are not good enough to compete with their peers and just give up, while some especially girls, develop other interests and exercise is put on the back burner. At this stage children should be seriously encouraged to take up organized exercise in the form of sports, it helps to give them a positive self image and reduce stress and social anxiety. Encourage your teenager to take up team sports like football, basketball, swimming if possible and my personal favourite athletics. Older teenagers from age 16 and above can also start to lift weights seriously in the gym at this stage. They will learn the rudiments and discipline of training at this stage and some of the on field physical benefits can be translated to the classroom and life.
3. IN YOUR 20’S:
This is it! At this stage you are at your absolute physical peak, your hormones are raging, your body is producing huge amounts of testosterone, your heart and lung capacity is also at its best, in short you can take on King Kong! Do not waste this period in your life, at this stage you should focus on building lean muscle mass, bone density and cardio vascular endurance. All this will help you enjoy optimum health in your later years. You should be lifting weights seriously at this stage, with emphasis on losing body fat and gaining muscle. If you are not one for weights then you can comfortably build cardio vascular endurance by running a lot in your 20’s as your knees and joints can take the stress that comes with running, training for endurance events like the marathon can help give you focus at this stage.
4. IN YOUR 30’S:
At this stage you are still strong but starting to come down from your absolute physical peak, you are probably married, have kids and a career, other events are competing with exercise for your time and energy. Do not despair however, the advantage of this life stage is that you are more experienced in time management and your finances are stronger. If you have a sedentary job that involves hours of sitting, it is important that you maintain good posture and break up long periods of sitting by forcing activity into your day, climb the stairs as much as possible, talk to co workers in person, not on the phone, moving around every hour is important.
You have to work smart in the gym at this stage, choose exercises that will give you the best workout in the least amount of time. Sports are still important but you have to do them more intensely but for a shorter time, this concept is known as HIIT (High Intensity Interval Training) in this you do your exercises for short intense bursts, then reduce the intensity for a rest period and then another burst etc, you will fatigue quicker, but burn energy faster, save time and boost your metabolism. HIIT can be applied not just in the gym, but for jogging/ running, cycling, swimming etc.
5. IN YOUR 40’S: