By Marnie Kunz, NASM-certified trainer

Practicing fitness for life is not as daunting as it may sound. With some different considerations for every decade of life, you can stay active and follow a healthy routine that boosts your physical and mental well-being. An active lifestyle can help reduce your risk of chronic diseases, keep you mobile and healthy as you age, and improve your mental health. Staying active doesn’t have to mean sticking to a strict high-mileage running program or lifting heavy weights, but can be a balanced lifestyle with moderate exercise that you can sustain for life.

This guide will give you specialized fitness tips for every decade of life. As a trainer and running coach who has trained people at all stages of life, I wanted to share my insights and give tips to help you stay active and improve your life at every age. Many people think aging is an unavoidable experience that leads to physical decline, but the truth is that many people are living full, healthy lives well into their 90s and beyond. Fitness is one of the biggest influences on how you age.

See our article How Blue Zones Can Help You Live Longer, Healthier for more tips on leading a healthy lifestyle as you age, with insights from the longest-living populations in the world.

Benefits of Fitness for Life

Staying active at every age helps you to enjoy life during each stage. According to the National Council on Aging, exercise helps prevent bone loss associated with aging, relieves osteoarthritis pain, prevents chronic diseases, boosts the immune system, and improves mood. Regular strength training also delays muscle loss that comes with age, helping to boost your metabolism and preventing injuries by allowing you to have better balance and posture.

Whether you are 22 or 98, staying active will improve your physical and mental health. Here’s a guide with tips for staying active at every age:

Fitness in Your 20s

When you’re in your 20s, you will have a quick recovery time from workouts and can adapt to fitness programs well. This is the best time to establish a regular exercise routine to set the stage for fitness for life. According to the Centers for Disease Control and Prevention, adults should get 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity. During your 20s, aim to do at least 5 days of cardiovascular activities like running, cycling, hiking, walking, swimming, dancing, or elliptical workouts. You’ll enjoy lots of strength in your 20s, and it’s a great time to learn some basic weightlifting techniques and practice strength training two to three times per week.

Sample Workout Week for Your 20s:

Strength training 2 times a week for 30 minutes
30 minutes of cardio five days a week.
1 to 2 rest days per week.

One of the biggest challenges in your 20s is intense feelings and pressures, and it’s a time when people can be at risk of developing eating disorders and body image issues. Try to focus on your athletic performance and what your body can do at this time, and seek counseling if you’re struggling with body image issues or mental health. The good news is that fitness can help boost your mood and combat stress and anxiety, so stick to your regular workouts as part of your mental health care.

Fitness in Your 30s

Your 30s are a good time to mix up your fitness program, continuing to strength train and do cardio while also giving your body more recovery time than in your 20s. In your 30s, your metabolism begins to slow down and muscle loss begins. According to research, muscle mass decreases about 3 to 8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. But strength training can greatly slow down this process, and if you remain active throughout your 30s, you will experience much fewer issues from aging than sedentary people.

Sample Workout Week for Your 30s:

Weightlifting 3 times a week for 30 minutes
30 minutes of cardio five days a week. Include post-workout stretches to help flexibility and prevent injuries.
1 to 2 rest days per week.

As metabolism slows down, many people experience weight gain in their 30s. By mixing up your workouts and staying active, you can maintain a healthy weight and enjoy sports and athletic activities. Instead of doing the same workouts you did in your 20s, try adding some intensity and mixing up your routine so you don’t hit a fitness plateau. You may develop more sports injuries in your 30s than in your younger years, so prioritize muscle recovery by giving your body rest after hard workouts. If you do a strength training session or speed workout, for instance, take a rest day the following day. Also, eat plenty of protein to help your muscle recover and stay strong in your 30s.

Fitness in Your 40s

In your 40s, muscle loss continues, which increases body fat, making it an important time to step up your strength training. As a trainer in my 40s, I have experienced this change in body composition and implemented a vigorous weightlifting program that has helped me build muscle and maintain a healthy weight. Also in your 40s, you may get more muscle and joint pain from high-impact cardio workouts so add some low-impact workouts to your routine, such as brisk walking, cycling, hiking, or swimming.

Sample Workout Week for Your 40s:

Weightlifting 3 times a week for one hour (or 4 days a week for shorter sessions)
45 minutes of cardio five days a week. Include more low-impact cardio in your training than when you were younger. Try walking, hiking, biking, or swimming.
1 to 2 rest days per week.

Listen to your body in your 40s and take a rest day if you have lingering aches and pains. Also, try low-impact exercises like tai chi or yoga to stay active and reduce stress. The more adaptable you can be in your 40s, the better you’ll be able to maintain fitness for life.

Fitness in Your 50s and 60s

In your 50s and 60s, your body continues to change, with muscle loss and weight gain common. This time is important for staying active and getting in more walking, stretching, and balance exercises. Balance exercises such as tai chi or yoga can help prevent injuries and allow you to perform daily activities as you get older.

Sample Workout Week for Your 50s and 60s:

Weightlifting 2 times a week for 30 minutes. Do lighter weights such as dumbbells with more reps (10-12 reps).
30 minutes of cardio three to five days a week. Add more walking to your routine.
15 minutes of flexibility and balance exercises at least twice per week. Try yoga, tai chi, and stretching.
2 rest days per week.

For cardio workouts, you can still do vigorous cardio such as running but add in low-impact days and more rest time to recover from workouts. Setting a daily step goal is a great way to help you stay active and get in enough movement throughout the week.

Fitness at Age 70 and Beyond

When you get into your 70s and beyond, you may experience more aches and pains in your joints. Don’t let arthritis or joint pain stop you from being active, as exercise can help reduce your pain and improve your physical and mental health. Some low-impact cardio exercises you can do at this time include swimming, water aerobics, walking, and cycling.

Sample Workout Week for Your 70s and Beyond:

Strength training 2 times a week for 30 minutes. Do lighter weights such as dumbbells with more reps (10-12 reps) or resistance band or bodyweight exercises.
30 minutes of cardio three to five days a week. Try low-impact exercises that are easy on the joints such as walking, swimming, water aerobics, tennis, dancing, and cycling.
15 minutes of flexibility and balance exercises at least twice per week. Try yoga, tai chi, and stretching.
2 to 3 rest days per week.
Have a daily step goal to encourage you to walk regularly.

If you need help with a fitness training plan for your age, check out our Training Center for customized plans.

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, Brooklyn resident, Akita mom, and the founder of Runstreet.

Fitness for Life: Getting and Staying Active at Every Age