Exercise For Every Age

Ever been told to act your age? It's good advice — if you're talking about physical activity. These workout ideas for cardio, strength and flexibility are tailor-made for your age to help you stay at the peak of health for decades to come.

Your target heart rate in relation to your maximum heart rate (220 minus age) should be 50–85%. Pushing your heart rate to the high end of this range through short bursts of high-intensity activity during your workout burns more fat than steady-intensity workouts.

40s

Starting in your 40s, your body shrinks by about half an inch every decade. You also start gaining more fat around the waist, which means you're getting shorter and wider at the same time. Put a curb on the pear shape with exercises that burn belly fat and elongate your physique.

Cardio: Swimming. Swimming is not only great for your heart, but has also been shown to elongate your muscles, helping you become longer and leaner.
Duration: 30 min.
Frequency: 3 days/week

Strength: Leg raises, crunches. These exercises target the tummy in three different ways, working the upper, lower and side abdominal muscles.
Duration: 2 rounds of 8 reps per exercise (alternating)
Frequency: 2 days/week

Flexibility: Spinal stretch. Sitting comfortably on the ground with your legs extended, lean forward until you achieve an even curve of the spine. Hold for 45 seconds. You can also shift your shoulders slightly to the left or right as you stretch.
Duration: 3 reps
Frequency: Daily

50s

You're likely starting to feel the effects of perimenopause (or "manopause" for men). Hormone changes can lead to fatigue and sleep disturbances, leaving you feeling zapped of energy. Don't push yourself. Instead, take your exercise in small doses. Studies show several 10-minute bursts of activity throughout the day are just as beneficial as one long workout.

Cardio: Dance aerobics. Aside from the heart-health benefits, breaking a sweat (even a short one) increases blood flow to your muscles and brain, helping you feel more alert and focused.
Duration: 10 min., 3x/day
Frequency: 3 days/week

Strength: Squats, high-knees. Muscle burns more calories at rest than fat, and your glutes are one of the biggest muscle groups in the body. Squats help build these powerhouse muscles, while high-knees tone and lengthen them.
Duration: 3 rounds of 30 seconds per exercise (alternating)
Frequency: 2 days/week

Flexibility: Leg stretch. Sitting on the ground, extend one leg out and keep the other tucked. Lean forward and touch your toes, holding for 45 seconds. Repeat for both legs. This will help relieve joint pain in the legs.
Duration: 2 reps for each leg
Frequency: Daily

60s

With retirement near and the kids all grown up, your 60s are a time for discovering new interests. Take this opportunity to find hobbies that are fun and active without being too strenuous.

Cardio: Golfing. In case you didn't think golf counts as exercise, playing 18 holes on foot translates to about five miles of walking — well above the daily activity level recommended by the American Heart Association. If golfing isn't your thing, try a brisk walk in the park.
Duration: 1 hour
Frequency: 3 days/week

Strength: Resistance band arm curls. With the center of a resistance band under your foot, place your hands on the handles and pull up, keeping your elbows at your sides. Resistance bands provide the resistance needed for promoting new bone growth without impact to the joints.
Duration: 3 rounds of 8 reps
Frequency: 2 days/week

Flexibility: Group yoga. Group fitness classes offer a built-in cheerleading team, provide customized, achievable goals and add an element of social connection that can wane later in life.
Duration: 1 hour
Frequency: 2–3 days/week

Feed Your Fit

With different forms of exercise come different nutritional needs. Snack on the right fitness fuels post-workout to optimize each type of activity.

Cardio: Replace electrolytes lost through sweating. What to grab: bananas, Greek yogurt, pickles.

Strength: Replenish your muscle's glycogen stores. What to grab: oatmeal, whole-grain pasta, fruit juice.

Flexibility: Hydrate and fill up on protein to reduce muscle soreness. What to grab: water with a splash of lemon, chicken, unsalted nuts.

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