Wondering how much exercise you should be doing now you’re older? The general guideline when you’re a young adult is to get at least 30 minutes of exercise a day. So, does this rule still apply when you’re older?
Here, we’ll break down how much exercise you should do as you age according to expert guidance.
Exercising in Your 20s
In your 20s, you are at your physical peak. Therefore, this is when you’ll do the most exercise.
According to experts, those in their 20s should aim for just one day of rest each week. Workouts should consist of 60 minutes, split into 30 minutes for weight training and 30 minutes cardio. This should be done three times a week. You should also do three 40-60-minute pure cardio workouts a week.
Exercising in Your 30s and 40s
When you get to your 30s, your exercise needs drop slightly. Switch to one-hour sessions, four times a week, consisting of resistance and cardio workouts. You should also do one 45-60-minute cardio workout each week. You’ll typically find weight doesn’t come off as easily in your 30s as it did in your 20s.
In your 40s, an hour of weight training three days each week is ideal. However, the amount of cardio you do should increase to 45 minutes for five days a week. The cardio exercises you should do here are slightly less intensive than they were in your 30s.
Exercising in Your 50s
In your 50s, you’ll want to be aiming for shorter 20-40-minute cardio sessions around 4-6 times each week. You’ll also want to add 30 minutes of weight training a couple of times a week.
Weight training becomes important in your 50s as it helps to protect and strengthen the muscles, joints and bones. The key is to focus on light weights and gentle strengthening exercises. If you take a look online, you’ll find a lot of example workouts for people in their 50s that you can follow.
Exercising for Those Aged 65 and Over
Even in your 60s, you should be aiming to do challenging cardio three times a week. However, it’s important not to exhaust yourself. Focus on light cardio exercises only and include three days of weight training. Here, you should do slow and gentle movements and do some light stretching in between.
Daily walking is also advised, helping to keep the joints strong and mobile. You’ll want to avoid exercise that stresses the joints, such as running. However, daily walks can do wonders for your health and wellbeing. So, try to add walking into your daily routine where you can.
So, these are the official guidelines you are advised to follow throughout the ages. However, it’s important to note that everyone is different. Older age doesn’t automatically mean you can’t do specific forms of exercise. You may be fitter than other seniors your age. This means it’s a good idea to follow your body and determine how much you can personally do.