Not all workouts are created equal. Different individuals have different needs. Whether you’re male or female, a teenager or someone 50 years of age or older, there is an ideal workout for you. “Exercise is age-specific,” says Pamela Peeke, assistant professor of medicine at the University of Maryland School of Medicine and author of Fit to Live and Body-for-LIFE for Women. Find out more about age specific workout plans from Cenegenics Boston.
What are Age Specific Workout Plans?
Age specific workout plans are workout plans customized for your age bracket, taking into account your physiological needs.
Sample Age Specific Workout Plans
In Your 50s: Protect your heart and core. No matter how active you’ve been, aches and pains will start to crop up now, Peeke says, and you’ll have to adapt your exercise regimen around them. Sore knees? Stop running and find a pool, she says.
You’ll also have to fight your body’s tendency to curve forward in your 50s, which can cause chronic back pain and give you a “dowager’s hump.” Peeke recommends yoga and pilates for strengthening your abs and back, or “core.” And don’t slouch while you’re walking—extend your body. This simple change can make a big difference in your spinal alignment.
The American Heart Association (AHA) recommends 30 minutes of aerobic activity five times per week to preserve heart health as you age. Since you’ll start to need more recovery time from vigorous workouts in your 50s, Knopf suggests exercising with mild to moderate exertion instead. It’s just as effective, he says, and you can do it every day of the week because you won’t be sidelined by extreme fatigue or muscle soreness.
In Your 60s: Focus on prevention. Are you exercising regularly? Good—you’re less likely to die prematurely from a chronic condition such as diabetes or heart disease, the AHA says. Staying strong through your 60s will also improve your odds of surviving a fall, which the Centers for Disease Control and Prevention pegs as a high risk once you hit 65. Recent research found that women in their 60s and 70s face as much as five times the risk of death within a year of suffering a hip fracture. Strong muscles and bones and good balance can help you avoid taking a tumble.
You should be lifting weights at least once, but ideally two to three times per week for 30 minutes, alternating sessions of upper body exercises and lower body exercises. A simple resistance regimen can be enough to keep you from “the slippery slope of frailty,” from which there’s no coming back, Peeke says.
However Peeke doesn’t recommend going it alone. In your 60s, your bones become more fragile and “your tendons and ligaments are drier,” so she strongly advises working with a certified fitness professional specializing in geriatric exercise to help you avoid getting hurt. IDEA Fitness Connect, an extensive online database of certified fitness professionals, can help you find one near you.
Better yet, join a group fitness class; many gyms and community centers offer a variety of group classes geared toward seniors, such as Zumba and water aerobics. The supervision makes it safe and you may find working out with others more enjoyable, Peeke says.
The above age specific workout plans are from “Your Guide to Exercising Through the Ages” on http://health.usnews.com/.
The complete article can be found here: http://health.usnews.com/health-news/articles/2012/04/20/your-guide-to-exercising-through-the-ages.
No matter what age you are, it is never too late to start exercising.
At Cenegenics Boston we specialize in age management medicine, which means we know a thing or two about what your body needs to be at its peak after age 40 and beyond. We incorporate fitness, nutrition, and hormone therapy if needed, into our programs. Call or fill out our online form (below) for a consultation.