What exercise should you do? These are the best exercises for all ages

Research shows that there are easy and effective exercises that can be started at any time and at any age that promise more than just health benefits.

New analysis of several fitness studies from Watchman This has led to a collection of the best exercises you can do over the decade, taking into account the change in your body as well as social needs and lifestyle restrictions.

For example, the publication says those who are short on time in their 30s would be better off choosing online internships that they can squeeze in at home between raising young children and trying to build their careers.

On the other end of the spectrum, those in ‘twilight’ should choose more moderate leisure activities that increase flexibility, as studies have shown that mobility contributes to increased longevity.

Below, the full list broken down by decade

Children: What kind of games

The Guardian cites experts who say it’s important for young children to get off the sofa and play.

A 2022 UK survey found that less than half (47%) of children in the UK are active for 60 minutes a day, and according to Global Sports Matters But the numbers in the United States are even more frightening. The report says that only 20% of American children engage in moderate or vigorous physical activity for at least an hour per day.

According to experts, primary schools focus too much on physical exercise, while all kinds of creative play are sufficient. Climbing trees and playing are excellent exercises for children.

Teenagers: Team sports

Exercising is vital to teens’ development and has positive effects on their academic performance, according to a study I published National Library of Medicine.

The Guardian says team sports are best for teens because they also help enhance communication skills and foster a sense of belonging, especially at an age when many feel isolated and misunderstood.

“Along with health benefits, team sports also come with a built-in social life,” the post read.

1920s: Tennis or something

For those in their 20s, tennis offers a great opportunity when it comes to getting the perfect workout.

“We have had a really huge influx of beginners in their 20s and 30s,” Emma Wells, Laon Tennis Association ambassador, told The Guardian. “I think the element of meeting new people is important as well as being outside. The tennis courts in the parks were seeing a much greater influx of young people than the indoor courts.”

You can also think about pickleball, which has become… The hottest sport among Millennials and Gen-Z members.

The 30s: Virtual lessons

Many people in their 30s are raising families and taking on additional responsibilities at work, so they don’t feel they have the time or energy to exercise.

But there is a solution: virtual lessons that can be done quickly and in your home.

“You can feel guilty about taking time for yourself,” sports psychologist Dr Josie Berry told The Guardian.

“The answer is exercise that involves as little fuss as possible: online classes, Hiit sessions or even using school or work for a run or bike ride,” the expert added. “Exercise can also boost cognitive and mental health during this difficult phase.”

40s: Running

If playing tennis in your 20s seems daunting, some people in their 40s may want to ditch the idea of ​​putting on sneakers and taking up a jog. However, The Guardian declares it the best exercise for middle-aged people, due to its serious health benefits.

Many believe that running is bad for the joints, especially for those who are not very young – but academic research published in National Library of Medicine website Reports indicate that running actually strengthens joints and may protect against osteoporosis.

in the meantime, Separate research published by the National Cancer Institute It found that those who started running from the age of 40 onwards had a reduced risk of premature death, which was on par with people who had been exercising since their teens.

50s: Lift weights

Building strength becomes increasingly important as we age, so people in their 50s should start lifting weights.

“It’s a fact that older people who lift weights have better bone density than younger people,” trainer Mimi Baines told The Guardian.

Baines says women in particular should consider lifting weights, because they are More likely to develop osteoporosis and other bone density problems later in life.

60/70: Walking – whatever type

The amount of time you spend sitting increases after retirement age, so it becomes increasingly important to get up and start walking.

According to research conducted by Heart Matters magazine, People who spend long periods of time sitting have higher rates of diabetes, cardiovascular disease and death from all causes, and The Guardian reports that brisk walking is easy on the body and can be done either alone or in a group.

However, if the idea of ​​walking around the neighborhood seems too boring, the post says there are sports that have been modified to allow participants to walk instead of run.

80s and beyond: extend it

There is no reason to stop exercising just because you are 80 years old.

study A study of 82-year-old men and women revealed that those who continued to participate in daily physical activity were significantly less likely to develop Alzheimer’s disease.

However, you do not need to participate in a marathon if you are over 80 years old. Gentle exercises that focus on flexibility are ideal, according to research, with group classes being the best bet for seniors who also want to socialize.

“Group exercise classes are great,” exercise scientist John Brewer told The Guardian. “And [είναι επίσης] “Good for your mental health”