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The best workouts for women depend on age. As we age, our metabolism changes, along with our stamina and our body’s needs.
We searched for the best workouts whether you are in your 20’s, 30’s, 40’s or 50’s.
Best workout in your 20’s
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In your 20’s, you should start getting into a workout routine. Starting earlier allows you to create healthy habits that you can stick to long-term.
This is the best time to build muscle mass and bone density.
This lowers your chances of having a bone disease in the future such as osteoporosis, muscle loss, and other health conditions involving the bones and muscles.
The best workouts for women in their 20’s include:
Lunges
Squats
Push-Ups
On the other hand, strength exercises that focus on the hips, glutes, and inner knee muscles will decrease your chances of having hip injuries later on in life.
Best workouts in your 30’s
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In your 30’s, the best workouts are interval training and pelvic floor conditioning such as Pilates.
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Intervals can burn fat fast and will increase your fitness.
You may already have a great 20-minute high-intensity fat-burning workout, which is perfect if you have a hectic lifestyle.
The best workouts for women in their 30’s include:
HIIT (High-intensity interval training)
Intervals on a cardio machine
Interval class
Alternate cardio speed by 15 seconds hard and 45 seconds at regular speed
Pilates for pelvic floor health
High knees
Burpees
Jumping Jacks
Crossfit and other high-intensity workouts
Pelvic floor health is not just crucial during pregnancy but also relevant for women who are in their 50’s and 60’s.
If you do not have a lot of time to go to the gym or attend interval classes, you can always do “invisible” workouts at home.
These simple workouts can still do wonders for your body.
Use the stairs instead of the elevators
Try getting up and walking around the house or in your office
Take the farther route when shopping or parked in a mall
Play with your children, lift them up like weights
Carry heavy objects, move furniture
Mop the floors, sweep, and do other household chores
Strengthen your core muscle by standing up often
Best workouts in your 40’s
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Variety is key.
If you’ve been physically active all throughout your 20’s up to when you’re 40 and you can’t see any significant change, you have to add variety. Basically, stop doing the same thing.
The best workouts for women in their 40’s are those that mix things up. For example, if you’ve been doing cross-fit or Pilates, switch to yoga. And, if you’ve been lifting weights, do cardio workouts and vice-versa.
Word of caution: it is advisable to do only one sport or activity if it is a high-impact workout. Make sure there is balance in your routine.
Best workouts in your 50’s
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Compared to when you are in your 20’s to 40’s, when you’re in your 50’s and beyond, it is all about recovery.
Exercise and recovery go hand-in-hand. Exercise has great effects on the body if your body is given time to recover.
This is also the best time to up your meditation game and practice mindfulness.
Photo Credit: theformfitness, Pexels
As we age, our bodies need more time to recover.
The best workouts for women in their 50’s include doing the following:
Stretch more
Sleep more
Give yourself rest days and intervals in between workouts
Do balance training or strength exercises that involve balance, for example, yoga
Have an active lifestyle and walk regularly
To summarize, exercising keeps your heart healthy.
You can protect yourself from heart diseases and add years into your life with exercise because it elevates your heart rate and breathing. Making your heart strong and healthy, exercise is also the best stress reliever.
Exercise balances your mood. Moreover, it releases endorphins that lets you experience feelings of pleasure and happiness.
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