Life is exercise, but some sports are not suitable for everyone. The type and number of sports you engage in should change with age.
10+: Do more group sports strong bones
At this stage, exercise helps control weight, build healthy bones, enhance self-confidence and develop healthy sleep patterns. Children are advised to exercise for at least one hour a day to encourage young people to participate in a team activity such as football, basketball or volleyball. For teenagers who don’t like group sports, swimming or gymnastics is the best way to improve fitness.
20+: Diversified sports training habits
In the 20s, the physiological function is at its peak, which is characterized by the fastest response time and the highest maximum oxygen uptake. Increase muscle mass and increase bone density to help keep your body healthy. Regularly change the way you exercise, try a variety of forms of exercise, involve different levels of intensity, amount and type of exercise, and consciously develop your own sports interests and habits.
30+: aerobic plus anaerobic cardio
In the 30s, with the increasing burden of professional and family life, it is important to maintain cardiovascular health and muscle strength to slow down normal body decline. You can try high-intensity intermittent exercise, a combination of aerobic exercise and anaerobic exercise. Women of this age (especially after childbirth) should do pelvic floor exercises every day to prevent urinary incontinence.
40+: Do more resistance exercise to prevent weight gain
Most people start to gain weight in their 40s. To burn fat and slow muscle loss, resistance exercise is the best way. After 10 weeks of resistance training, the lean muscle weight can be increased by 1.4 kg, the resting metabolic rate is increased by 7%, and the fat weight is reduced by 1.8 kg. Carry out weight training in the gym and practice Pilates to strengthen the core muscles to prevent back pain. It is the most common problem in this age group.
50+: Do more strength exercises to maintain muscle strength
People of this age will experience pain and a variety of chronic conditions. As estrogen levels decline in postmenopausal women, their risk of heart disease increases. Strength training is performed twice a week to maintain muscle weight. You can try Tai Chi, which enhances the balance function of the body and relaxes the body and mind.
60+: Do more flexibility training to delay aging
As we age, people develop a variety of chronic diseases, and aging is a major risk factor for cancer. Maintaining high levels of physical activity helps prevent cancer. The amount of physical activity will decrease with age. You can try to dance ball or dance, and combine strength training with flexibility training twice a week.
70+: Do more stability exercise to prevent falling
People of this age are weak and prone to fall. If bed rests or rarely exercise, muscle strength and fitness will drop rapidly. Instead of letting friends and family visit you, it is better to go for a walk together. It will make you more motivated and promote health more than practicing alone. For the elderly, a half-hour to an hour of aerobic exercise, a slight sweat is the best exercise. However, if you have multiple chronic conditions, you should consult your physiotherapist and doctor first.