No matter your age, setting goals and working on your athletic fitness is always a good idea. Keeping fit and active can reduce depression, lessen anxiety, and improve your well-being.
As we grow older, it’s natural for our fitness goals to change. What’s important is that we continue to make and achieve these goals wisely for our continued health.
How Our Goals Change with Age
If you are over 35, there is no argument about it—your body is changing and, in some ways, slowing down. This change is entirely normal, and there are plenty of ways to safely train while bearing this information in mind.
Past 35, your flexibility and your body’s bone density and muscle mass decrease. For each decade of life, we should consider which exercise regimes are most beneficial and which ones we may need to step away from.
- Goals in Your 30s – From your 20s to your 30s, there is a significant shift in your training and life goals. Higher education and university sports days are over, and you might be balancing work and family life. This decade is essential to train yourself into a routine. For men, flexibility becomes more of an issue, and men must dedicate time to improving and regulating flexibility to reduce the risk of future concerns. Women tend to lose bone mass earlier than me and should work on resistance training to help battle osteoporosis down the road.
- Goals in Your 40s – Minor aches and pains may become more noticeable in your 40s. Focus on allowing your body enough time to rest and properly recover after workouts while maintaining a regular fitness schedule. While core training is recommended for both sexes, men should incorporate more cardio to replace some weight workouts. Women, conversely, should focus on lifting weights to help increase and maintain healthy bone mass.
- Goals in Your 50s and beyond – Core workouts and strength training are still advised in your 50s to help further prevent bone mass or muscle mass loss. It’s also important to consider physical activities with a low impact on joints—walking, swimming, and yoga are great activities at this age.
The most important part of your training goals at any point in life is to continue to set, meet, and reset goals for yourself. The first step in fitness is a well-crafted goal.
Different Techniques to Safely Reach Your Target
When starting or continuing your workout regime, a critical aspect of your fitness journey is safely moving forward with your goals. When individuals do not follow correct techniques, it can lead to injury, holding them back from meeting their targets. There are several ways to reach your fitness goals safely.
Consult the Experts – Working with a personal trainer is the best way to properly care for yourself and simultaneously reach your targets. These knowledgeable professionals can help assess areas of focus and recommend specific exercises to help you meet and exceed your goals. They will help you analyse how to get the most out of your exercise schedule.
Strength training – is a must. We know that strength training will help reduce the risk of age-related chronic illness and improve muscle strength and mass as well as increasing bone strength.
Continue to Cardio – Cardio exercises are an efficient way to raise your heart levels, increase endurance, and reduce the risk of diseases. Incorporate a few cardio workouts into your weekly plans for maximum results.
Find Your Flexibility – Continue participating in flexible workouts like yoga or Pilates before, during, or after your cardio. These types of conditioning are beneficial to your joints, but they also dramatically reduce the risk of injuries. Take time to focus on mobility to help mitigate stiffness or soreness.
Relax, Rest, Recover – A crucial aspect of an effective workout is the recovery time you allow your body. Rest can take many forms—nourishing and hydrating yourself properly, allowing your body the correct amount of sleep, or even a hot tub or cold bath to help refresh your muscles. As you age, recovery becomes more important to maintain fitness and prevent additional injury.
There are many ways to create and meet your fitness goals safely. With the proper training, workout plan, and sufficient recovery, you’ll be more active and ready for life than ever. Reach out to us today, and let us help you take that first step in your journey to a better you.