Originally published on ritzherald.com.
Most people know that maintaining good health and fitness is key to better mobility, longevity, energy, and quality of life. Fitness pros like Eugene Pallisco see firsthand how some simple updates to a client’s daily routine can make huge differences in their overall health and well-being.
If you’re interested in making fitness a part of your life, you may be wondering what role, if any, your current age plays in the approach you should take. Though fitness can improve your lifestyle, no matter how old you are, your age can still determine your fitness needs and goals.
Childhood–Teens
Children and young teens get most of the exercise they need just by playing around the house or at school. And many teenagers become interested in playing sports, which is a great way to stay active. Around 1 hour of physical activity per day is recommended for good health and development from young childhood into teenhood.
20s-30s
Most people in their 20s have naturally good strength, mobility, and resiliency. That’s why this phase of life is a great time to establish exercise and healthy eating routines that will sustain you into your 30s, 40s, and beyond.
Once you reach your 30s, your muscle mass and bone density will gradually decrease. Regular strength training is a great way to reduce muscle and bone loss so that you can stay strong and mobile as you age.
40s-50s
Exercising regularly in your 40s is crucial. You should incorporate strength training sessions to maintain muscle mass, joint health, and bone density. It’s also important to prioritize cardio workouts at this stage to support weight stabilization, a healthy heart, and a strong respiratory system.
In your 50s, aches and pains become increasingly common (although a lifetime of exercising will make them less frequent). You may be unable to exercise at the intensity you did in your 30s, but you can adapt your movements to be more low-impact and still enjoy the benefits. Keeping up your strength will also help reduce chronic pain symptoms as long as you design your workout plan alongside your doctor.
60s-70+
Continue to adapt your exercise routine to be joint-friendly and low-intensity as you enter your 60s and 70s. The goal of your workouts should be to maintain mobility, stay flexible, and keep your strength up to reduce your likelihood of injury. Walking, water aerobics, and light resistance band workouts are all great options for seniors who want to stay active without straining themselves.
Can You Start a Fitness Routine at Any Age?
Is it ever too late to start working out? Of course not. While the best time to start an exercise habit is in your teens or 20s, the second best time is today. No matter how old you are, there are simple movements you can incorporate into your daily routine that can help you maintain or increase muscle strength, retain mobility, and protect you from injury as you age.
Fitness expert and licensed trainer Eugene Pallisco works in Dallas, Texas. Pallisco is dedicated to assisting people in discovering joy and freedom in the movement of their bodies, whether through high-intensity or long-distance cardio, weightlifting, or sports training. He believes that everyone can change their body into a strong, healthy physique with the appropriate mindset, patience, and effort.
About Eugene Pallisco
Fitness expert and licensed trainer Eugene Pallisco works in Dallas, Texas. Since he began working with motivational fitness mentors in high school, Eugene has devoted a significant amount of time to sculpting and molding his training philosophy, which is centered on improving others. Before starting his private training firm in the fitness industry, he gained more expertise by working one-on-one with gym patrons after beginning as a group fitness teacher.