Tips for exercising in your 30s, 40s, 50s, and 60s

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30s

  • “Exercise in intense bursts at 80 to 95 percent of your max, interspersed with recovery pauses to allow your heart rate to return to normal.”
  • “Aim to exercise five times a week with one day reserved for high intensity cardio (at least 45 minutes).”
  • “Your exercise regimen should also include balance and flexibility training.”

40s

  • “Continue training with weights three to four times a week, and up the cardio to five times a week, reserving one day for rest.”
  • “In terms of strength training, remember quality over quantity. Focus on doing the movements slowly and with control.”
  • “Maintaining or improving flexibility will be crucial in the years ahead.”

50s

  • “Focus on saving your back by strengthening your core muscles and keeping good posture. Yoga and Pilates are helpful for both.”
  • “You will also need additional recovery time after a hard workout, so go easy — aim to exercise more frequently but with a moderate level of intensity.”
  • “Ideally, get in a half-hour of cardio every day.”

60s

  • “Weight training is a must, ideally three times a week, alternating between upper and lower body muscle groups and using light weights.”
  • “Incorporate balance exercises and stretch, stretch, stretch.”
  • “Aim for three days a week of moderately intense cardio.”

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