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With age, bodies change and the way people exercise should change too. Bea Franchini, a personal trainer from MotivatePT, explained age doesn’t need to limit the fitness journey, and people just need to adapt.
Women in their 60s and 70s
Bea’s advice for women in their 60s and 70 was to “take it slow”. At this age, “your body is most vulnerable to injury,” she said.
The trainer explained: “If we exercise with awareness of our body’s limitations and how it has changed over the years we can exercise safely, and even alleviate some of these effects.
“I recommend avoiding high-impact movements and incorporating slower movements such as swimming and walking into your fitness routines.
“These are effective ways to exercise and can help soothe any age-related joint pain!”
The fitness expert urged people to keep moving and “even if you can only manage seated exercises and stretches, stick at it”.
“The most important thing to focus on, whatever age you’re at, is that you enjoy the exercise you choose.”
If your workouts start feeling like a chore, Bea recommended changing the routine, mixing it up and making it more enjoyable so people can look forward to it again.
“Fitness and exercise aren’t just for in your 20s, so take your time and see what you can do!”
Women in their 50s
The trainer advised focusing on “brain and body” as “the older we get the more our coordination and short-term memory suffer”.
Luckily, it’s easy to turn a regular fitness routine into a workout for your brain through simple but challenging exercises.
Bea recommended: “Look at balancing exercises that challenge your coordination in a safe way, like yoga or lunges.
“Don’t focus on going fast, do these slowly and with support, if you need it. Don’t jump into high-risk exercises that may require Bosu balls or a box until you feel more confident with your balance.”
Women in their 40s
In their 40s, people should focus on “managing their bone health,” said the expert, as with age, bones become more brittle and susceptible to breakage and even osteoporosis.
“We can remedy this with the right exercise… stronger muscles mean denser bones and healthier joints.”
Bea advised avoiding high-intensity exercises without strength exercises first and recommend incorporating more weight training into the routine.
“Add resistance like weights or resistance bands to your usual workouts and keep moving your joints in their full ranges of motion,” Bea explained.
Women in their 30s
The trainer urged women in their 30s to “stay flexible” and start “thinking about how we can take care of our bodies as they age”.
“Add in a range of mobility exercises such as dead hangs, or resistance band work to help maintain joint and muscle flexibility.
“Don’t ignore the changes in your body as you reach your 30s and do the same intense or aggressive exercises that you did in your 20s,” she said.
Bea advised taking a more mindful and balanced approach to the fitness journey.
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