CHOOSING the right exercises according to your life stage is crucial, because different ages have unique physical and mental health needs, risks and benefits. Fitness director Amfroy Lyn said you can tailor different exercises for your particular life stage, that will meet your goals for that period in time. Here is what you should be focusing on, at each stage.
Young adulthood (20-35 years) Focus: Maintaining fitness, managing stress, and building strength and endurance. D0 this: 1) Cardio – aim for 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week (running, HIIT, dance classes). 2) Strength training – Include strength training exercises two to three times a week, focusing on all major muscle groups.
3) Flexibility and balance – Incorporate yoga or Pilates to enhance flexibility and balance. 4) Consistency – Establish a regular exercise routine that fits your lifestyle and goals. Middle adulthood (35-50 years) Focus: Maintaining muscle mass, cardiovascular health, and flexibility; managing weight.
Do this: 1) Cardio – Continue with regular cardio exercises (brisk walking, cycling, swimming) for at least 150 minutes per week. 2) Strength training – Emphasise strength training 2-3 times a week to combat muscle loss. 3) Core strength – Incorporate core exercises (planks, Pilates) to support overall stability and prevent back pain.
4) Flexibility – Stretch regularly and include yoga to maintain flexibility and reduce injury risk. L.
