The benefits of exercise extend to all ages. People who stay active throughout life report higher energy levels, better health, and overall well-being. At the same time, as the aging process transforms your body, you may feel that your usual fitness routine is not convenient anymore. Every age group has their own fitness goals and an optimal combination of exercises. In this article, you will find tips to organize a successful workout program at different stages of aging.
Fitness routine for young adults (18-35): Building a habit
The earlier in life you build a habit of regular exercise, the more solid foundation for successful aging you will build. Your 20s is the best time to try various physical activities and commit to your favorite ones.
At this age, the body recovers fast so you can make the most out of the cross-training strategies. Alternate strength training and cardio sessions—this combination will help you build strength, cardiorespiratory fitness, and stamina for your future fitness success.
For women, it is particularly important to prioritize strength training at this age. Generally, it’s harder for women to build muscle mass, and it only gets worse with age. Building a habit that lasts in your 20s will help you prevent age-related muscle decline and decrease the risk of obesity associated with it.
Fitness routine for early middle age (35-45): Maintaining a healthy weight and muscle mass
Middle age is when the first age-related changes manifest themselves. At this aging stage, your body begins to gradually lose muscle mass and bone density, hormone levels decrease, and metabolism slows down. Your VO2max—the amount of oxygen your body can process during the training—declines by about 10% every decade after the age of 30.
The middle-aged fitness routine should be centered around healthy weight management, maintaining muscle mass, and preventing chronic diseases. A well-rounded exercise program that includes HIIT, steady-state cardio, and functional training will help you achieve your goals and contribute to good health as you age.
The main challenge of this life stage is that work and family obligations leave no time for lengthy workouts. To mitigate this, CAROL Bike offers the shortest, most effective workout that fit your exercise routine into any busy schedule. Its signature Reduced Exertion HIIT (REHIT) delivers superior health and fitness benefits in 90% less time compared to regular cardio. Overall, it’s a 5-minute workout that consists of a short warmup, 2×20-second all-out sprints, and a cooldown, with your sprints creating the most powerful training stimulus. REHIT improves your cardiovascular fitness, triggers a massive calorie burn, and improves key health indicators such as blood pressure, glucose levels, and cholesterol.
3×5-minute REHIT sessions per week are scientifically proven to turn the clock back on aging 10 years. It’s one of the best investments for longevity and healthy aging—short and easy to fit into your life.
Steady-state cardio such as Zone 2 cycling is equally important to promote mitochondrial growth and maintain your energy levels. Low-intensity training strengthens your cardiovascular system and reduces the risk of stroke and heart disease.
Finally, resistance training helps maintain muscle mass and bone density and delays the onset of osteoporosis and arthritis. Compound exercises that include functional movements are the most beneficial for daily living.
If you struggle to include all types of training in your weekly schedule, you can mix them up in one training session. A REHIT workout, 30 minutes of strength training, and 10 minutes of stretching will help you maintain all aspects of your fitness.
Exercise snacking is another time-saving option for active middle-aged adults. Exercise snacks are intense 1-minute bursts of physical activity that you can perform throughout the day. Usually, they consist of exercises that don’t require any equipment like jumping jacks, push-ups, bear crawls, or climbing the stairs. Such mini-workouts will transform your sedentary office lifestyle into a more active one bringing you additional health benefits.
REHIT is scientifically proven to deliver superior health and fitness than traditional cardio in 90% less time.
Fitness routine for late middle age (45-60): Overcoming workout plateau
In the late middle age, some physical changes may become visible. You may get fatigued more rapidly, have less stamina for lengthy workouts, or feel joint pain. Assess your fitness level in these 4 key areas: strength, cardiorespiratory fitness, stability, and mobility. If you see a notable decline in one of them, you need to prioritize it in your training program.
A combination of regular cardio training (HIIT or steady-state) with at least 2 strength sessions per week is a bare minimum to maintain your fitness level at this aging stage. During your strength training, prioritize your invisible muscles such as core and pelvic floor muscles in addition to compound exercises.
By this age, you have probably built your regular training routine—now is the time to mix it up. When your body adapts to the same set of exercises, you hit a fitness plateau—your progress stops even if you continue training. To avoid this, try a new type of training or introduce a new exercise in your regular workout. This is a great way to challenge your body, develop different muscle groups, and lose weight.
The aging process slows down your recovery, too. Take this into account and schedule more rest between your training sessions or opt for more low-impact workouts like stretching or walking.
Fitness routine after 60: Preventing injuries
In late adulthood, injury prevention, balance, and mobility take center stage. Exercise programs for older people emphasize low-impact activities such as swimming, cycling, tai chi, and yoga.
Cycling is one of the preferred cardio activities in old age. It offers numerous health benefits including a strengthened cardiovascular system, reduced risk of chronic diseases, and a boosted immune system. At the same time, it is easy on joints and safe to perform at any age. CAROL Bike’s workouts are suitable for any age and fitness level while offering greater versatility and choice than most other smart bikes.
Gentle strength training remains important to counteract the natural decline in muscle mass and maintain the body’s functional capacity for daily life activities. Fall injuries become common for most older adults so focus on leg exercises. Additionally, aim for at least 30 minutes of walking, five days a week.
Maintaining cognitive health and emotional well-being play a significant role towards the end of life. Older adults often experience isolation, memory loss, anxiety, and depression. Trying a new hobby or learning a new physical activity can be a great way to prevent cognitive decline for any older adult. Group fitness classes and team sports foster social interaction and offer emotional support.
You can tailor your fitness routine to suit different stages of aging and maximize your fitness potential regardless of your biological age. Regular exercise will help you enjoy life for a longer period and significantly improve quality of life in old age. Numerous studies show that physical activity decreases the risk and alleviates symptoms of almost any chronic illness—from cardiovascular to neurological, metabolic, or cancer.
CAROL Bike’s shortest, most effective workouts will help you maintain your healthy habits at any age.
FAQ
What is the best exercise for people of all ages?
- Walking
- Cycling
- Yoga
- Stretching
- Swimming
What is the most effective workout routine after 35?
Maintaining muscle mass is particularly important after 35. Aim for at least 2 strength training sessions and 1 cardio training session per week. A 30-minute workout is a great place to start with your fitness routine.
Is 45 too late to start exercising?
You are never too old to become more physically active. Introducing regular exercise in your life will improve your health indicators, reduce the risk of numerous chronic diseases, and slow down the aging process. You can get started with a 30-minute strength session and a 30-minute steady-state cardio and increase workout length and intensity as your fitness level progresses.
Which type of exercise is the most strongly recommended for older adults?
Older adults should focus on gentle strength training, balance, and mobility to maintain their body’s functional capacity and avoid injuries. Functional training, yoga, and pilates help seniors to remain self-sufficient for longer periods towards the end of life. Low-impact cardio such as cycling or swimming is beneficial for the cardiovascular system and promotes longevity.
Which exercise is the most anti-aging?
While almost every exercise has anti-aging effects, Reduced Exertion HIIT (REHIT) on CAROL Bike packs the maximum health benefits into just a 5-minute workout. This short all-out workout triggers important metabolic adaptations such as developing more mitochondria, increases in blood plasma volume, and strengthening your heart. It is also the most efficient way to significantly boost your VO2max—the strongest predictor of life expectancy.
Strength training, steady-state cardio, and balance exercises are also beneficial to counteract age-related changes such as muscle mass loss, chronic inflammations, the impairment of the blood vessels, and the weakening of the motor function.
