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Exercising Through Different Stages of Life

Mar. 24, 2022 / VASA Admin
Exercising Through Different Stages of Life.

Exercising Through Different Stages of Life. Working out as you get older.



Exercising Through Different Stages of Life

The key to a long, healthy, and happy life is consistent exercise. As you go through life, your body begins to change. What you could once accomplish in your 20s often becomes much more difficult in your 40s.  Adapting your fitness routine to your body’s needs is key to maintaining a regimen throughout various life stages. The beauty of exercise is that it can be done in many ways and adapted to fit your needs best as your body changes.


Benefits of Life-Long Exercise

There are a variety of benefits you can achieve from exercising throughout your life. A consistent fitness routine can positively impact nearly every part of the body, including your skin, your brain, and almost every single internal organ. From better mental health and healthier sleep patterns to a reduced risk of diseases and a stronger cardiovascular system, moving your body will help you live a longer, healthier life.


Fitness By The Decades

As your body changes and begins to age, certain exercises are better suited for the different stages of life. Your body, in its younger years, can handle more stress and strenuous high-impact activity than it can later in life. As time goes on, your joints and muscles can be more susceptible to injury and tearing, thus less intense exercises are often recommended.



Your body is typically strongest in its 20s. Chances are your metabolism is still in good shape and you have a lot of energy. At this age, your body is less susceptible to injury and less vulnerable to age-related diseases. Additionally, you may also have more time to dedicate to fitness and working out. If you’re looking to get stronger and strengthen your cardiovascular system, this is the age to push yourself the most.

Popular Exercises: Running, HIIT, Strength Training, Participating in Races



The biggest difference from your 20s to your 30s is most likely the amount of time you have to for exercise. In your 30s, you may be more dedicated to your job and potentially starting or already caring for a family. As you begin to age, it is advantageous to focus on exercises that help you build muscle, balance, flexibility, and endurance. This will set you up for long-term success.

Popular Exercises: Strength Training, Yoga, Cycle



In your 40s, you may notice more significant changes to your health or fitness. Metabolism and activity can slow, causing weight gain. Additionally, joints can get weaker and past injuries might cause you to move differently. Studies show that the body gets stiffer in this decade, and for men, testosterone drops roughly 1% each year after the age of 40. It’s important to focus on exercises that keep the heart healthy and ligaments strong and flexible.

Popular Exercises: Cycling, Pilates, Walking/Hiking, Strength Training



Your 50s are a time of major physiological changes, especially for women. During menopause, the estrogen levels in women begin to drop which can lead to a higher risk of cardiovascular diseases, heart trouble, high blood pressures, and other ailments. In both men and women, bone density begins to drop as well, primarily because physical inactivity decreases, and are therefore more susceptible to breakage and injury. People in this age range should focus on exercises that promote cardiovascular fitness, muscle strengthening, and coordination.

Popular Exercises: Tennis, Racquetball, Walking/Hiking, Strength Training


As you enter into your 60s, your body becomes more susceptible to developing osteoporosis, arthritis, diabetes, and various cancers. Ideally, by this point in your life, you have been exercising for a while to maintain your body’s health, but if you’re just looking to get started, it’s never too late! There are a variety of excellent exercises that are perfect for a 60-year-old body. If you have certain limitations due to past injuries or acute or chronic conditions, speaking with a doctor or personal trainer can help you develop a routine that reflects your body’s abilities. A common focus during your 60s should be on maintaining or increasing balance to help with fall prevention, and to keep your muscles strong without stressing joints.

Popular Exercises: Swimming, Walking, Tai Chi, Personal Training



Even as you age and your overall day-to-day movement and activity decrease, it is important to focus on keeping your muscles loose and flexible while also maintaining a strong heart. In your 70s and beyond, you will see changes in your metabolism and it might take some extra effort to keep your body healthy and strong. Opt for low-impact exercises that reduce or eliminate joint stress but still work the heart and lungs.

Popular exercises: Walking, Water aerobics, Silver Sneakers, Personal Training


Find A VASA Gym Near You

At VASA Fitness, we pride ourselves on offering amenities, classes, and equipment that match all stages of life. From the expansive cardio deck and functional training turf to the Personal Training cage and free weights areas, there is a workout that matches any activity level. Additionally, we offer group fitness classes like spin, yoga, Zumba, and even Silver Sneakers for older groups, and premium recovery amenities to rest your muscles after a workout. We believe that getting healthy, strong, and happy is for everyone, and there’s no better place to do this than VASA.