Best exercise and workout tips for your 20s, 40s, 60s and beyond
According to fitness expert and celebrity trainer Louisa Drake, when it comes to exercise, frequency is key. “A mix of moderate and vigorous intensity carried out through both resistance training and high intensity aerobic exercise” and breaking workouts down to 10 or 30 minute intervals across five days is what will keep your body working, she goes on to say.
Exercises like resistance training is great for weight management, as well as building bone density – something that you should be more aware of once over the age of 40. Women tend to have thinner bones so it’s easier to suffer from osteoporosis. Louisa suggests introducing lunges, squats and barre-style workouts to your exercise routine. “You won’t necessarily burn more calories lifting weights than doing cardiovascular exercise, but the increased muscle mass you develop will make your body burn calories during the rest periods.”
She goes on to say that you don’t want to rely solely on aerobic-based workouts: “Our Louisa Drake Method Sculpt and Shape Changer classes are all brilliant for keeping your heart fit and healthy which can prevent heart disease, lower blood pressure and improve blood flow – as well as offering an effective solution for promoting fat loss as these workouts increase your metabolic rate for the following 24 hours.”
Try in your 50s: barre, running and yoga
“If you’re working out in your 50s you want to start thinking about maintaining, or improving, your mobility, flexibility and bone density,” says Emily King, head trainer at Barrecore. Disciplines such as yoga, Pilates and barre are all great for keeping our joints moving and, therefore, healthy.
Emily goes on to say that as we age, our mobility can begin to decrease and impact our everyday lives. If you’re someone who suffers from occasional aches and pains, you should look into doing direct mobility work to improve the range of motion within your joints. “Our bones begin to weaken as we get older so just aim to move your body in some way every day.”
Women going through menopause are at a higher risk of getting osteoporosis, as the decrease in estrogen can cause a decrease in bone density. Emily advises that “anything involving weight bearing is great for helping combat this – think walking, running, dancing, barre – anything where your bones are supporting the weight.”
Low-intensity exercises are also key to reducing impact to the joints but also strengthening around them at the same time. “Think about yoga, barre and Pilates – you don’t need to be doing burpees to get an effective workout!”