Exercise is a key component to any healthy lifestyle; it helps reduce the risk of obesity, diabetes, and cardiovascular disease. Exercise also makes you feel good by reducing stress, reducing weight, and increasing energy. The focus of a well rounded fitness program changes throughout ones lifetime.
20's through 30's
During your early adult years, it’s important to establish healthy habits by establishing an active lifestyle and developing healthy eating habits. The high metabolism of your teenage years will begin to slow, dropping 1-2% each year after 20. Be sure to include both cardio and resistance training in your workout program. During the 20’s age group, one is able to recover faster from workouts and most capable to build muscle mass.
30's through 50's
Between 30 and 50 years of age exercise can fall by the wayside when life takes over. It's easy to find ways of doing exercise in everyday tasks. Run and play with your kids, take the stairs instead of the elevator, walk briskly instead of a casual stroll, and standing with a good posture. Women are generally finished with pregnancies after their 30's and 40's, so incorporating activities such as Pilates will help to tighten everything back up where it belongs!
During these decades, exercise is a key component in preventative medicine--lowering the risk factors of many diseases. Weight-bearing exercises are very important during these decades to maintain healthy levels of bone density. For people ages 30-50, it is ideal to perform one hour of weight or resistance training 3 times a week, and 45 minutes of cardio 5 days a week. This is more exercising than in your 20's because of your lowered metabolism and lower hormones requires your body to work harder to reap the same benefits.
50’s
Those who maintained an active life might feel the effects of wear and tear on the body. The benefits of proper body mechanics, proper warm-up, and a proper stretching program will show. Those who didn’t maintain an active lifestyle will begin to feel the results of inactivity. These may include aches and pains from excessive weight through the joints, poor posture, and decreasing strength.
At 50 years of age the rate of muscle lose accelerates, resulting in a 20-40% loss by the age of 60-65. In females there is also a higher loss in bone density. These are the areas that you will want to gear your fitness program towards. You’ll want your resistance training to focus on maintaining or increasing strength in muscles and bones. Be sure to gear your cardio program towards low impact activities such as walking, swimming, biking, or elliptical.
60’s and beyond
The rate of muscle loss into the 60’s and beyond continues. By the age of 70, one can expect to lose about 33% of skeletal muscle. As a result movements become slower, fatigue comes on sooner. Posture, balance, walking, and function are all affected.
The emphasis in the exercise regimen should shift towards function based activities. Try standing on one foot while washing the dishes, walking up and down stairs several times, or even reaching overhead. Activities such as tai chi or Pilates might be ideal for maintaining strength, balance, and function without a high risk of injury.
You should continue to do the low impact cardio activities that were done in the 50’s but not as vigorous. Always be aware of any pain and avoid exercises that hurt. Meet with a physical therapist, athletic trainer, or personal trainer to get further individualized training and weight training routines. Always consult with your physician prior to beginning an exercise routine.
By: Megan D. Smith, DPT and Alejandro Zavala, DPT, DMC Rehabilitation Institute of Michigan
The DMC’s Sports Medicine Program and Rehabilitation Institute of Michigan are staffed with the same specialists treating Detroit’s best pro athletes, and they’re ready to treat you like a pro, too. If you or a member of your family has a sports injury and you are not sure what to do, for immediate attention or to schedule an appointment, call 313-910-9328 to get in touch with DMC Sports Medicine physician 24/7 regarding your injury. Get more tips and advice from our trainers by following Rehabilitation Institute of Michigan on Facebook.
Combining physical activity with hot temperatures and bright sunshine increases stress on the heart and lungs. Not only does the heart have to work harder to deliver blood and oxygen to exercising muscles, but it also must circulate more blood to the skin where it can be cooled off through sweat evaporation. If the humidity is also high, your body can't be cooled as effectively from its own sweat either.
