A Life of Fitness

Sun, 19 Feb. 2012 - 9:41 p.m. MT
Credit: ARA Staff - American Running Association

Physical activity is important and necessary at every age. Whether you are presently incorporating a weight-loss plan, maintaining an ideal weight, or simply reaping the rewards of muscle strength and tone, bone mass, or heart health, physical activity is the linchpin in the plan. Thirty minutes per day of moderate-intensity aerobic exercise will keep you aerobically fit, contribute to prolonged cardiovascular health, and lower blood pressure and cholesterol levels. In addition, strength training two to three times a week ensures a greater percentage of lean body mass, which in turn contributes to a higher resting metabolism.

For most adults, the issue is finding the time to exercise. But physical activity is where you find it. The chart below puts in perspective each life phase, and will help you and your children find ways to increase activity. It also serves as an age-appropriate guide to healthful body moving—for life. The recommendations are not comprehensive and in many ways conservative; there are legions of marathoners over the age of 50, and merely one goal of fitness at 40 is to maintain healthy joints, to cite just two examples.

AGE	birth	3-5	8-10	15-18	20-25	30-35
GOAL	Motor skills	Hand-eye coordination	Learning rules /sportsmanship	Teamwork /building bone	Stress reduction /healthy pregnancies	Maintaining muscle /cardiovascular fitness
ACTIVITY	Crawling, walking, floating	Catch, kickball, biking	Little League, soccer, basketball, karate, skiing	Intramurals, running, swimming, gymnastics	Running, rock climbing, canoeing, dancing, volleyball, touch football	Running, hiking, circuit training, aerobics
AGE	40	45	50	60	70-80	90-100
GOAL	Stress-free joints	Cardiovascular fitness	Balance and flexibility /weight control	Social interaction	Maintaining independence /quality of life
ACTIVITY	Yoga, pilates, cycling	Walking, golfing, yardwork	Stairs, water aerobics, sports with grandchildren	Square dancing, gardening	Tai chi, walking, swimming

(Phys. & Sportsmed., 2005, Vol. 33, No. 9, pp. 36iv-36vii)

(RUNNING & FITNEWS^®September/October 2005 • Volume 23, Number 5)