At every stage of life, the needs and requirements of the body change, so that at each age, there are certain types of more appropriate physical activities to be followed. While a well-trained person can practice almost any sport or physical discipline at any age, share tips to begin to let go of a sedentary lifestyle, and seek an activity more appropriate to their age.
Physical activity: Between 15 and 25 years
It is important to do some physical examinations before, such as ECG, blood tests and a checkup that includes a nutritional assessment to see if the person consumes everything you need and also a postural assessment, to avoid injury and eventually correct postural vices. You can perform moderate intensity aerobic activity and localized activity but with very low load and high repetitions overweight.
Physical activity: Between 25 and 35 years
You have to start with a physical exam similar to the younger, the key at this age is to find an activity that you enjoy and desertion usually higher among those who begin to practice at this age. Walking in a nice outdoor space, dance classes, or what most appeals to you. Ideally, perform 30 minutes of aerobic activity, localized exercises 20 and 10 to work on flexibility, three to four times a week.
Physical activity: From 35 to 45 years
Disuse muscle atrophy, it is good to counter it with exercise. Always start with a complete physical examination as at other times of life. Perform three to five sessions a week with 30 minutes of aerobic activity, bike, elliptical, treadmill or swimming – continued for another 30 minutes of activity localized to gain muscle mass.
Physical activity: From 45 to 55 years
The medical supervision should be more comprehensive, including densitometry to detect osteoporosis also a cardiac assessment at rest and during stress (stress test). At this age, the important thing is to be active, and so add movement every day, regardless of the planned activity. Walking, walking the dog, working in the garden, move a little every hour if you are in the office.
In gym, perform three to four times a week half hour of moderate aerobic activity, strengthening abdominal muscles for posture and moderate toning other muscles, always avoiding injury.
Physical activity: After 60 years
Physical activity should be moderate and thorough medical examination at this stage of life. Especially, it is important to assess heart health. It is important to test cholesterol, blood sugar and triglycerides, resting heart activity and effort, bone densitometry, assessment of spinal alignment.
At this age, aerobic work should be low impact – without jumping – ideal is cycling and hiking, especially because they strengthen the hip bones, which are prone to fractures in the elderly. To prevent sagging, hypotonia and muscle atrophy, is necessary to strengthen all muscle groups.
In all cases, it is important to conduct a nutritional assessment that accompanies the benefits of exercise. Never stop stretch after the activity, because otherwise occur and pains that cause contractures leave.