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Staying Active Throughout the Decades


We are constantly told about the importance of exercise to our longevity and quality of life. However, as we navigate through the busy days of our lives, often it is exercise that gets cut from our daily routines when we get too busy or too tired to fit everything in. Incorporating exercise into our daily routine does not need to be daunting or a cause of stress. For every stage of your life, there are easy to incorporate activities that can help you to stay active and in turn lead your healthiest life, helping to contribute to many long and happy years.


In Your 20s: This is a great time to commit to a healthy, active lifestyle. While this is the time that some folks enjoy going out with friends, eating pizza and perhaps having one too many “cold ones”, this is the perfect time of your life to get in the habit of moving your body and making healthy life choices. Young, and not experiencing age-related diseases and restrictions, this is the time of your life where you can choose to go to the gym, go for a swim, join a sports team, or a combination of them all! Cardiovascular activities do not only need to happen in the gym, so if that’s not your scene, you can certainly incorporate those healthy, active lifestyle practices in other areas of your life. Strength training in your 20s is the opportune time to challenge and grow your body, helping to set you up for a lifetime of benefits obtained through being active from a young age.


In Your 30s: Longer work days, family obligations and changing financial circumstances can affect you and your fitness routine in your 30s. All things considered (lack of time, potentially lack of extra disposable income) getting the biggest bang for your buck is essential. This is also the time of your life when you need to consider how the maximum heart rate you can achieve will change. Generally speaking, start at 200, then subtract your age- this is the maximum beats per minute your heart rate should achieve. As such, some of the best exercises to do when in your 30s are HIIT training exercises (high intensity interval training), yoga or dance. All options give your heart the workout it needs to be beneficial while taking into account some of the other restrictions you may have on you as you navigate through this time of your life.


In Your 40s: Starting in middle age, almost all North Americans put on weight, they also start to lose muscle. As if that wasn’t enough, your whole body will start to get stiffer and it will take longer to recover from physical stress. However, this is not an excuse to stop moving your body! Circuit training and cycling are both great options to participate in during your 40s. Both exercises target fat loss and help to boost energy levels. Of course, alongside exercise, eating healthily in your 40s will help to combat any increase in blood sugar, which could lead to diabetes or high cholesterol.

In Your 50s and Beyond: There is no need to slow down as you enter the latter years of your life! Masters sports are growing and people are staying active for decades beyond what they would have in the past. However, there are notable changes your body will experience in this time of your life: for women, menopause and bone density issues and for men, high blood pressure and cardiovascular disease. However, even with those issues at play, it is still possible, and indeed necessary to maintain an active lifestyle. Lower impact activities are great for this time of your life, as they allow you to be active while reducing strain on your joints and body. Swimming, yoga and elliptical machine are all low-impact while still allowing your body the opportunity to move.


Get out there and get moving!

No matter what stage of your life you are at, or where you are in your fitness journey, the most important thing is to stay consistent. After all, it is not the outlying incidences that determine who we are and what we achieve, but what we most consistently do. By allowing your body the opportunity to move every day, you will be setting yourself up for a lifetime of healthy, happy activity. We would love to be your partner on your health and wellness journey!

Visit our Facebook page at www.facebook.com/millerphysicaltherapydelraybeach or give us a call at 561.278.6055 to see how physical therapy can help you during every stage of your life! 

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