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Fitness Through the Decades

Updated: Apr 27, 2021


Physical activity positively impacts your health during every stage of life, whether you are 9 or 99. Below are goals every person should prioritize during those stages.

Adolescence

Focus on enjoyable, regular physical activities to boost mood and confidence. Physical activity should emphasize wellness and healthy lifestyle behaviors over weight loss.

Twenties

Develop healthy habits to lower the risk for cardiovascular disease later in life, which includes high physical activity (in addition to other positive health behaviors like low alcohol consumption, healthy diet and no smoking).

Thirties

Focus on regular physical activity to promote bone health. Low bone mass is a leading cause of bone fractures in women over the age of 50. Load is paramount in building and maintaining healthy bones.

Forties

Perform resistance exercises to avoid age-related muscle loss and strength. Decreased muscle mass can reduce functional ability, lead to unwanted weight gain and often precipitates muscle imbalances.

Fifties

Exercise to maintain optimal health and minimize symptoms through menopause, as well as provide protection from cardiovascular disease.

Sixties

Keep moving to prevent falls. As we age, the systems that help us maintain our balance lose function. Incorporate balance training into all exercise programs to reduce the risk of falls.

Seventies + Beyond

It’s never too late to start exercising. Maintaining an active lifestyle slows a decline in functional capacity. Prioritize movement patterns that mimic activities of daily living.

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