We know that doing sports on a regular basis brings great benefits to our body. But just as it is obvious that being 20 years old is not the same as being 40, it is also logical to think that not all sports are suitable for all ages.
And not knowing how to adapt our physical activity to the years that we are adding to the calendar could entail certain risks for our physical and mental well-being, experts agree.
Find out what is the ideal sport for you according to your age.
at 20
This is the decade of our life in which we can achieve our best physical levelthe specialists point out.
Reaction and recovery times peak at this age, and your body pumps oxygen to your muscles faster than ever.
Try to get the most out of your physical capacity. You can try different types of sports: rugby, rowing or weights in the gym.
About that your workouts are varied, trying to combine aerobic work, anaerobic and resistance.
at 30
Hold strength and health cardiovascular It is important, but also challenging. Sedentary jobs or family obligations can make it difficult for us to reserve a space for sport in our lives at this age, so you have to use intelligence.
Experts recommend using short but high intensity workouts (known as HIITfor its acronym in English) doing sprintscycling, running or reducing rest times when doing resistance circuits.
For women, especially after having children, it is recommended that they start doing the exercises of Kegels and thus maintain the strength of his I usually pelvic.
And always try to do changes in your routines to keep workouts fun. If not, with a schedule full of commitments it can be very easy to put the sport aside.
at 40
It is at this age that most of us we started to gain weight. And, according to experts, resistance training (those that use force) are the best to win the battle against the scale.
The use of force in a workout attacks the accumulation of fat and reverses the loss of muscle mass, between 3 to 8% for each decade of life. One suggestion to get into including strength in our workouts is to start with dumbbells and then move on to weight machines at the gym.
It is also a good age to start to like running, and if we add pilates, we will strengthen our backwho can start complaining in quarantine.
at 50
The physical decline is accentuated in this decade, since they can start to appear paindiscomfort and manifest chronic diseases such as those related to the heart or type 2 diabetes.
The advice is to include in your weekly physical activity two resistance work sessions to maintain your muscle massrealize exercise cardiovascular such as walking or running with ankle bands with some weight and doing something completely different like Tai Chi or yoga to work on your balance.
at 60
After the age of 60 there is an increased risk of suffering from chronic diseases. Exercising reduces the chances of these problems appearing, according to specialists.
The most advisable exercises at this age are ballroom dancing and light strength and flexibility exercises about twice a week that do not have too much impact on your joints.
The aquaerobics It is an ideal option since the impact is minimal and you work your muscles with the resistance of the water.
Don’t forget about exercise cardiovascular with some walk at a light pace.
At 70 and beyond
At this point, the goal is stay slightly active and prevent frailty and falls. In addition, physical activity also helps at a cognitive level.
Try to walk and include some strength exercise in your week, but check with your doctor first.
The important thing, after all, is to maintain a balanced level of physical activity throughout your life.
And you, do you do any sports? Just do it, as I would say Jordanthe great sportsmanJust do it!”.
Important: It should be made clear that Bioguide does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for that purpose, Bioguide does not assume responsibility for those acts. The intention of the site is only to offer information of a general nature to help in the search for personal development and growth.
Sources:
MSN Lifestyle
Vitonic