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Staying fit is important at any age, but as we get older out bodies change and respond differently to exercise. Adapting how you work out will help you to stay active while limiting your risk of injury.

The tips below will give you some advice on the best exercises for your age group, and provide extra guidance on how to adapt your usual routine to keep moving during lockdown.

In your late 30s and 40s

Staying fit at this age sets an important foundation to keep you healthy for decades to come. Ideally, you should be active on a regular basis, mixing weighted and cardiovascular exercise. When it comes to cardio, variety is key. During isolation try online group gym classes like boxing, Zumba or spin and set yourself a physical challenge like a timed run to keep things interesting.

In your 50s

Your fifties is a great time to start focusing on resistance training to keep your muscles and joints healthy. Slow and steady movements using light weights or elastic bands will work on vital small muscle groups, and can be more challenging than you might think. Since we are all spending more time at home, find household items that could double as weights. Online Pilates classes are also a fantastic way to build a strong core – try to work at least one resistance workout into your weekly routine of activity.

In your 60s

Heading into your sixties, it’s important to stay as active as possible. Experts recommend one hour of moderate exercise five times a week for maximum health benefits. Moderate exercise gets your blood pumping and heightens your breathing, but you should still be able to have a broken conversation. Once we are out the other side of the covid-19 crisis incorporate activity into your social time with a hike, game of tennis or a dip in the pool.

In your 70s

As you get older, working on strength, flexibility and balance will help you live a happier and easier life. Depending on your strength levels, there are plenty of chair-based or body weight stability exercises that you can work on at home. Daily stretches, walks and balance exercises will help you maintain your range of movement and keep you mobile and active for years to come.

Please be mindful of any existing injuries or medical conditions before taking up exercise. Always consult with a doctor if you are starting a new exercise regime.

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