The health benefits of exercise are no secret. We’ve been hearing about them since elementary school PE class. What we didn’t learn back then, though, was how the way and the amount we exercise would change over time. Some of us are still learning.
If you’ve started to notice your workout needs and abilities changing, you’re not alone. We all have different stages in our active lives, and the exercise level that’s right for you depends on the stage you’re in. Consider this a little reminder.
In this post we’ll share some general exercise guidelines from the Centers for Disease Control and Prevention (CDC) as well as some advice from the American Academy of Family Physicians to help you stay active at every age.
General Guidelines
According to the CDC, most adults should be doing at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) of moderate-intensity physical activity each week or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) of vigorous-intensity activity. A combination of the two is fine as well, and it’s best to spread that activity over the course of the week.
Moderate-intensity activities include:
- Walking briskly, meaning you can just barely carry on a conversation while you walk (approximately 2.5 miles per hour or faster)
- Recreational swimming
- Bicycling slower than 10 miles per hour on level terrain
- Tennis (doubles)
- Active forms of yoga (for example, Vinyasa or power yoga)
- Ballroom or line dancing
- General yard work and home repair work
- Exercise classes like water aerobics
Vigorous-intensity activities can include:
- Jogging or running
- Swimming laps
- Tennis (singles)
- Vigorous dancing
- Bicycling faster than 10 miles per hour
- Jumping rope
- Heavy yard work (digging or shoveling, with heart rate increases)
- Hiking uphill or with a heavy backpack
- High-intensity interval training (HIIT)
- Exercise classes like vigorous step aerobics or kickboxing
The CDC also suggests that adults do muscle-strengthening activities involving all major muscle groups at least two days a week since muscle-building has been shown to provide additional health benefits.
Now that we know how much exercise health experts recommend, let’s look at how that advice applies at different ages with some age-specific perspective from the American Academy of Family Physicians.
In Your 20s
When you’re in your 20s, your body is strong and resilient. It’s the perfect time to build a foundation of fitness. Develop exercise as a habit and make it a regular part of your life. That will make it easier to keep it up as you get older. Play sports with friends, like tennis or racquetball. Go hiking or biking. The options are endless.
You should try to exercise at least 30 minutes a day, 5 days a week. According to the American Heart Association, your target heart rate during moderate-intensity activities should be about 50-70% of your maximum heart rate (which is about 220 minus your age). During vigorous physical activity, it should be about 70-85% of maximum. In your 20s, your target heart rate is somewhere between 100-170 beats per minute (bpm), so aim for that.
Remember also that as you age, you lose muscle and bone strength. So be sure to include strength training as part of your routine now. That way losing a little muscle mass down the road won’t hurt you. Aim to include muscle-strengthening exercises in your routine 2 to 3 days a week.
In Your 30s
In our 30s, our body first starts to lose muscle because of age. That makes weight training especially important during this time. Join a gym and start lifting weights. Or you can get some resistance bands and look up videos on the internet. Our bones start to weaken as we get older, too. This is a good time to start focusing on bone strengthening. Make sure weight-bearing activities are part of your routine. This could include brisk walking, jogging, or doing yoga. This is also a good time to experiment with different kinds of workouts. Doing something new helps you challenge new muscle groups. It also helps keep your workouts from getting boring. If you normally walk for exercise, try taking an aerobics class. Are you an avid biker? Try swimming or dancing instead. Mix it up to keep things interesting and your workouts well-rounded. Your target heart rate at this age should be in the 95-162 bpm range, with a maximum of 190 bpm.
In Your 40s
This is the time of your life when it’s most important to have an exercise routine. Our bodies naturally start to decline in middle age. Our muscles begin to lose mass and elasticity. This slows our metabolism and makes it easier to gain weight.
During this time, both men and women also start experiencing dropping hormone levels. This also makes it easier to gain weight, especially around the abdomen. This kind of weight increases your risk of developing health problems, like high blood pressure, diabetes, and heart disease. Exercise is the best way to fight all these changes. Keep up with your cardio workouts, 3 to 5 times a week, keeping in mind that your target heart rate is 90-153 bpm, with a max of 180.
If you have pain in your joints, switch to low-impact activities. These could include biking or swimming. But keep in mind that weight-bearing activities, such as walking or jumping, are important during this time. They can help you maintain strong bones and fight age-related bone loss. Be sure to keep up your muscle-strengthening routines, as well.
In Your 50s
In your 50s, you may start to experience more aches and pains on a daily basis. Don’t let this stop you from exercising, just adapt. Low-impact activities such as walking, biking, or swimming generally go easy on your joints. You may also be even sorer after vigorous workouts. Try reducing the intensity and exercise more often instead. Plan to keep your heart rate in the 85-145 bpm range, with a maximum of 170 bpm.
During this time, you’ll also have to fight your body’s natural tendency to curve forward. Strengthen your core by focusing on the muscles in your abdomen and your back. This will help your body stand up straighter and fight the curve.
In Your 60s
Continue your aerobic exercise regimen, trying to get 30 minutes of activity 5 times a week. Your target heart rate is now 80-136 bpm, with a max of 160. If you haven’t been exercising much at this point, be sure to start slow. Find a pace that mildly or moderately challenges you and then increase it by 10% every 1 to 2 weeks (i.e., if you walk 15 minutes at first, increase it to 16.5 minutes in 1-2 weeks, and so forth) until you reach your targets.
Try to lift weights or do resistance training 2 to 3 times a week as well to keep muscles and bones strong. Studies show that it’s difficult for people over 65 to increase muscle mass, but you can still build strength and endurance, which are important to good health. It’s also time to start working on balance and preventing falls. The National Institutes of Health recommends doing daily exercises to help you improve and maintain your balance, including standing on one foot, leg raises, and walking heel to toe. Practicing these things now is the best way to fight balance problems later on.
In Your 70s & Beyond
In your 70s and beyond, you need to maintain your strength and flexibility to give you more years of function and independence. Continue getting aerobic exercise every week, whether it be water aerobics, walking, or dancing with a target heart rate of 75-128 bpm in mind (150 max). Use resistance bands to keep muscles strong. Continue doing balance exercises to keep from falling. Devote extra time to warming up and cooling down so you don’t hurt your muscles. And remember to stretch every day to maintain your flexibility.
Fitness is a key to good health at every age, so make sure you’re getting the type and amount of exercise you need no matter how many laps you’ve taken around the sun. If you have any special needs, special circumstances, or concerns, be sure to talk to your primary care provider before trying anything new.
Once you're ready to get started, you can also consider talking to our team at Mount Carmel Fitness Center about a guided exercise program. It can help improve your level of physical activity and better manage medical conditions you may already have. Because fitness is a lifelong pursuit, and you’re never too old to learn something new.