Did you know that the muscle strength you build up in your 20s can stay with you far into your golden years? Although many younger people feel that they can get away with eating junk and vegging out since it doesn't have an immediate effect on their health, the long-term impact is much more detrimental than you have ever imagined.
On the other hand, if you choose to get active and be healthy in your 20s and beyond, that's something that can have a tremendously positive impact on your life as a whole. For instance, participating in 3-5 hours of cardio per week cuts your risk of colon cancer down by 30% to 40%. For women, four or more hours of exercise each week can reduce your risk of breast cancer by 60%.
In your 20s, you should aim for no less than two to three hours of exercise each and every week, whether it's at the gym or while you're outside having fun. Lifting weights, pushups, and lunges are the primary full-body moves you should focus on.
In your 30s, it's time to diversify the muscles groups you've been working. Maybe you got really good at something in your 20s, but the issue is that repeating the same activity exclusively and all the time can overwork those muscles. In your 30s, focus on a mix of upper and lower body exercises.
In your 40s, you have the chance to fight belly fat and preserve your strength by continuing an active lifestyle. Many men stop weight lifting at this age, but in fact, this is exactly when you should ramp it up. Consistent exercise is important.
In your 50s, you need to focus on adapting your exercise plan to work around the aches and pains that naturally come along with aging. Pilates, yoga, and aerobics are great ways to work out without going too hard on your body.
In your 60s, it's important that you continue regular exercise in order to offset chronic disease, such as diabetes and heart problems. It will also keep your bones strong so, in case you fall, you're at a lowered risk for broken bones or injury. Alternate between upper and lower body and try for water aerobics and light weight lifting.
In your 70s, you'll be repeating the exercises from earlier in your life but they'll be done around a chair for stability. It's important that you continue to uphold your active lifestyle in your 70s and beyond.