How do you stay healthy and in shape throughout your life? Check out

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Perhaps we do not realize that our health and form should be taken care of throughout our lives. Admittedly, a twenty year old person will do it in a different way, and a fifty year old in a different one. However, it is worth remembering that each action taken will have an impact on our future. What should be remembered throughout the years of life to enjoy good shape and health?

In your 20s

In our 20s, we grab life by the handful and try to get the most out of it. We don’t usually think about our health or what will happen in 50 years. Although our body at this age is usually young and strong, we can’t let it be overworked.

our 20s are the age when we can most quickly build our muscle mass and strengthen our musculoskeletal system. So it’s worth introducing aerobic exercises, such as cycling, running or abdominals, into your routine. However, at such a young age it is easy to fall into the trap of overtraining, which unfortunately can end up with overloading the body.

At the age of 30

When we are 30 years old, the process of protein synthesis in our body occurs a bit slower. That is why our body needs a little more time for regeneration. Therefore, it is advisable to include rest days in your training plan and devote them for example to walking or yoga

At the age of 30 muscle strength and bone density starts to decrease. So it’s worth considering strength training that forces you to carry your body weight. It benefits our legs, spine and wrists, reducing the risk of potential fractures.

For many women, their thirties are the time to have offspring. After pregnancy, it is a good idea to give your body time to adapt to the new situation and not to strain yourself with workouts after the birth.

At the age of 40

In this decade of life, people suppress the secretion of somatotropin, or growth hormone. It is responsible for cell division, regeneration and fat metabolism. At this age, we may experience a decrease in muscle mass, an increase in body fat and a decrease in energy levels

At this age we should focus on increasing dry muscle mass through functional training. These focus on large muscle areas and allow you to burn more calories. You should not train more than three times a week. Rest and recovery time is also important.

At the age of 50

As a person enters his or her 50s, the biggest hormonal upheaval since puberty takes place in the body. The risk of heart disease also increases, so it is worth taking special care of yourself. There are many types of physical activity which can be undertaken at this age: swimming, Nordic walking, cycling, yoga, Pilates… You can also try stretching and body weight training.

At the age of 60

In our 60s, we experience first-hand that as we age, our joints seem to become less well oiled. Therefore, it is worth undertaking physical activity which will help to overcome joint pain, but at the same time will not strain them too much. These do not have to be very demanding exercises. Walking, cycling, or even climbing stairs may be enough. It’s also a good idea to work on your balance at this age, such as climbing on your toes against a wall or doing chair squats.

Main photo: Caju Gomes/

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