It’s that time of year again when we might be thinking about shifting the extra weight we gained over the festive period or fulfilling the promise we made to ourselves to get fitter. Or maybe we just want to feel better in body and mind during the cold days of winter.
Whatever our motivation for doing it, exercise is good for us. It helps keep our joints supple and well-lubricated, it’s good for our cardiovascular health and our mental wellbeing. It gets us off the sofa and out into the fresh air.
What is the ‘right’ type of exercise?
It’s important to find the right type of exercise – and this means something that we enjoy. The only way we’ll sustain any kind of exercise regime is if we want to do it.
However, what we might enjoy in our 20s is not necessarily the same as what we might enjoy in our 50s and 60s. Matching the type of exercise to our age and level of fitness helps to ensure not only that it feels good but also that our bodies respond well to what we are doing and the risk of getting injured is small. If we are exercising with people of a similar age to ourselves, we can build social bonds, which can have a far-reaching impact on our overall wellbeing. And if we are doing something that is challenging – but not too challenging – we get a sense of achievement from pushing ourselves and observing our fitness levels improve.
There are no hard and fast rules, of course, but here are some suggestions for exercising in every decade of life…
Teen sports
Teenagers benefit in many different ways from exercising, including physically, psychologically and socially. At a time of life when self-image can be particularly poor, participating in some form of athletic activity can help to improve fitness, maintain a healthy body weight and boost self-esteem. It can be particularly beneficial if the sporting activity involves being outdoors in the fresh air and team sports can be especially good at building social skills and reducing feelings of isolation. Of course, team sports are not right for every teen so encouraging any kind of physical activity that the young person enjoys is the best approach for parents and carers.
Exercise for 20 somethings
When you are in your 20s, you may be at the peak of your physical fitness and endurance. This is an ideal time to take up high impact sports like tennis, squash, football or rugby. These will both build your cardiovascular fitness and develop musculoskeletal strength and flexibility. According to the Lawn Tennis Association, people in their 20s and 30s make up the greatest percentage of amateur tennis players as the sport is challenging, social and can fit easily around work and family commitments.
Squeezing in exercise in your 30s
Many more of us are now leaving it until later to start a family which means exercising in your 30s can be a bit of a juggling act. In recent years, online exercise classes have really taken off and this can be a boon for busy, worn-out parents. It is ideal for your mental and physical health to keep active, despite the demands of family life, so choosing a type of exercise that you can fit in around all your other commitments will make it easier to maintain your fitness levels.
Keeping things going in your 40s
It tends to be in your 40s that levels of physical fitness and muscle strength start to noticeably deteriorate and you don’t recover from pushing yourself as easily as you used to. This is the age at which many people take up running because it allows you to continue to challenge yourself, but without the demands of competitive sports like football or squash. Building up your capacity to run can protect against osteoarthritis later in life.
50 and over
The older we get, the more important it is to exercise to maintain muscle mass. Gentle weightlifting can be especially beneficial, but do seek professional coaching when starting to work out at the gym to ensure you are using the equipment correctly. Low impact activities like swimming and cycling keep joints supple and flexible without too much risk of injury. Into your 60s, 70s and 80s keeping active by walking, Pilates, yoga and tai chi helps to support your physical and mental health.
Things to remember when starting to exercise
Exercise is good for us whatever our age but it’s important to bear some things in mind when starting or increasing an exercise regime. Always build up gradually as injuries most often occur when there is a sudden increase in the intensity or duration of exercise. It is essential to warm up and cool down properly after exercise to prevent soft tissue damage and always wear the right footwear. If you’re doing a sport that requires protective equipment, make sure you use it correctly. Having professional coaching can ensure that you’re using the right technique which is also important for avoiding injuries.
If you do injure yourself during exercise, try some simple at home treatments, such as the RICE method (rest, ice, compression, elevation). If the injury is severe or fails to heal, talk to an orthopaedic specialist. Carrothers Orthopaedics can advise on diagnosing and treating sports-related injuries, as well as helping to enhance sporting performance. For more information contact us.
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