by Sofia Moreau

Ageing is inevitable but how we age is very much in our hands. And no, it doesn’t start when your hair starts to grey but as early as your 30s. So, how can you ensure spry vitality even in your 90s? The answer comes from fitness experts and body movement gurus — prepare and nurture your body for the long haul.

Preparing for the Inevitable: Ageing and Fitness

We live longer now thanks to advancements in healthcare and living standards. However, simply clocking more years isn’t enough, we want those years to be active and productive. According to fitness expert and author of the book ‘Stretch: Seven Daily Movements to Set Your Body Free’, training should be less about punishing your body and more about preparing it for increased longevity.

As we age, our exercise focus should shift from fat loss to functional movement, opines fitness coach, a specialist in menopause fitness. Functional movement holds the key to improved mobility and longevity.

Lifespan vs Healthspan: Creature of Habit or Victim of Age?

Sir Gray, a director of an optimal ageing programme and creator of a novel course on ‘Living Longer Better’, argues that while we’re living longer, our healthspan isn’t following the same curve. Most believe that chronic diseases and ageing are soul twins and there’s nothing much that can be done about it. He, backed by other fitness professionals, strongly refutes this idea.

Ageing in itself doesn’t bring health issues until you’re in your nonagenarian phase. The actual culprit, however, is inactivity. Our largely sedentary lifestyles are a breeding ground for chronic diseases.

Rest Vs Activity: The Battle Continues

After retirement, the tendency to relax and rest more is only natural. However, fitness experts argue the opposite: the older we get and the more long-term conditions we encounter, the more we should engage in exercise. With each passing decade, our exercise routine should adapt and evolve, making us move more and improve stamina.

They argue that we should all move more and, most importantly, in the right ways. Let’s delve into the age-specific exercise needs and ways to tackle health issues unique to each decade of our lives.

Fitness in Your 20s: Lay the Foundation

At this age, recovery is faster, and your bone density increases with regular exercise. It’s the best time to incorporate High-Intensity Interval Training (HIIT) into your fitness regime.

Fitness in Your 30s: A Shift in Gear

The loss of bone density starts around 35, and recovery after intense workouts may be slower. This decade is also key for many women looking to have children, which calls for a more mindful lifestyle and appropriate exercise routines.

Fitness in Your 40s: Adapt and Overcome

Changing hormonal levels can affect your body composition, and you may also be at a higher risk for heart disease, type 2 diabetes, and stroke. Incorporating weightlifting and pelvic-floor exercises can significantly enhance your wellness in this decade.

Fitness in Your 50s: A New Approach

Post-menopause, your risk of heart disease increases. To counter this, strength training is important. Keeping mobile at this age is significant, and so is maintaining mental sharpness. Regular cardiovascular activity, pelvic-floor exercises, and balance-focused activities like Pilates and yoga are recommended.

Fitness in Your 60s and Beyond: Low Impact, High Benefits

As you grow older, your joints become less flexible and pain might be a constant. In this age, low-impact exercises like swimming, yoga, and Pilates provide great benefits. Social interactions are also crucial for mental health, which can be fulfilled through group activities.

Remember, long-term fitness isn’t an overnight phenomenon. It requires consistent effort and adaptation as per the needs of your current stage in life. Approach regular exercise with the same dedication as brushing your teeth daily, and a healthy life will be waiting for you at each dawn.

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