Exercise at Every Age

The benefits of frequent exercise are endless. The list ranges widely, from weight management and disease prevention to better focus. But as with all things, exercise looks different for everyone, thanks to many factors including age. For women specifically, exercise can help counteract hormonally driven mood swings by releasing endorphins—helpful at any age! To optimize the many benefits exercise offers, you'll want to understand what your body needs and how to fulfill those needs. Though these needs will change over time, you can start a good workout routine at any age. Below are some suggestions on what exercise is best for women in their 20s, 30s and 40s.

20s

For a young adult in her 20s, life starts to take full swing. Daily exercise might seem like an overwhelming task to add to yousr already busy schedule, but adding exercise to your schedule at a young age can allow for a good fitness foundation that will set you on the path to success in the long run. According to All Women's Talk, women in their 20s usually tend to focus on cardio, but a healthy balance between cardio and weight training is important. Adding weight training to a routine in your twenties allows for a greater focus on technique and can help to minimize injury as age increases.

30s

For women in their 30s, raising kids and fulfilling more work responsibilities make finding time to work out even more difficult. Waking up early and fitting in a quick 30-minute workout before the rest of the day begins can be a good way to give yourself exercise, as well as some possible alone time. Working out doesn’t always mean a gym is involved. A walk or run outside provides a convenient cardio option. For weight training, buy some dumbbells and find a quick YouTube video for a workout in the comfort of your home.

40s

As age increases, metabolism decreases, providing an even greater incentive for a woman in her 40s to work out more frequently. A healthy balance between cardio and weight training becomes even more important with age. Strength training can lead to better balance and coordination, as well as maintain muscle and tissue strength. Incorporating two 30-minute sessions of strength training weekly makes a solid plan. One day you may focus on the upper body and the next on the lower body. Yoga simultaneously provides strength training as well as deep stretches and can be a good form of active recovery. Yoga classes can be found at most gyms and online for those wanting to give it a try.

At any age, move your body for 30 minutes a day five or six times a week to help lead you to a happier, healthier life. Working out can seem intimidating for those who might consider themselves a beginner. Most gyms provide personal trainers that can help you create a routine that works for you, and starting with something simple, such as a walk, can be a great way to form a healthy habit.

Tori Sarver is an intern for KC Parent. She is studying strategic communications and journalism at CU Boulder. She enjoys daily walks and hikes!

As always, please consult your health care provider with any questions or concerns.

Resources: SutterHealth.org, Sharp.com, All Women’s Talk