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Which Exercises Should You Do According To Your Age To Remain Fit And Healthy?

By Nitin Bhatnagar, 28 June 2018

Taking care of your body is very important as someone has said that it is the only place for your soul to live in. A person should never be careless and lethargic when it comes to exercising, irrespective of age, and should follow a convenient fitness regime as per requirements and capability.

The condition of human body keeps on changing with age and as the age increases, the strength of the body decreases. Obviously, it is not possible for a 40 years old man to work-out in the same manner as he used to do at the age of 20. Due to a decrease in the metabolism rate with increasing age, gaining fat becomes easier and losing weight gets difficult.

Let’s take a look at the exercises that a person should do according to his/her age:

1Age: 20 – 29

The body is still in the growth phase and energy levels are very high during this time period. However, a person should still keep a check on his diet and try to avoid junk food as much as possible. People of this age group have the freedom to choose from various options, such as working out in the gym, jogging, playing any sport, learning martial art and practicing yoga.

Age: 20 – 29

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Here are some activities or exercises and their benefits:


Yoga is mostly considered as a workout regime consisting of physical poses and exercises but it is a group of mental, physical and spiritual disciplines. Yoga focuses on not only the well-being of an individual’s body but also his mental and spiritual growth. A person can start doing yoga from any age and the best part is that it can be continued till the old age very comfortably. How many of us have seen an 80 years old man hitting the gym? But we may get to see a man of this age practicing yoga; agree?


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3Points to remember

Make sure that you start doing yoga under a learned teacher because wrong yoga can actually be harmful. One should remember that yoga is not just about exercising; breathing also plays an important part and the correct method can be taught by an experienced teacher only. So start today and keep practicing it forever.

Points to remember

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4Working out in the gym

As we earlier said, the body is strong during this phase and high energy levels make a person capable enough to work out in a gym for a long time. There are many types of exercise tools and machines available in the gym and you can choose to work with those tools and machines that fulfill your requirement. Good gyms have professional trainers who can guide you.

Working out in the gym

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5Points to remember

Whenever you join a gym, sit with the gym instructor and tell him about your fitness goal which can be either losing weight or making six pack abs. Let your gym instructor design your path for achieving the goal and never exercise without proper supervision as many exercising tools are very heavy and a small mistake in using them can give a lifelong injury.

Points to remember

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6Going for a jog

This is one of the simplest ways to keep fit as jogging is all about running slowly for long distances. The main objective of jogging is to increase the personal strength without putting much pressure on the body. A person can jog in the open or join the gym and run on treadmill, depending on his choice.

Going for a jog

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7Points to remember

Before starting to jog, walk a little briskly in order to warm up the muscles. Drink water before you leave for a jog and if you are going to jog for a long distance, do keep a bottle of water with you. Be dressed properly as per the climate if you are jogging in the open and do keep some cash and phone if needed in case of emergency.

Points to remember

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8Learn kickboxing

Learning a martial art such as kickboxing can also be a great method for remaining fit and it will also make you capable of self-defense. Kickboxing is a combat sport which is made by mixing the characteristics of both karate and boxing. It will serve the purpose of getting a lean body while making it fit and strong.

Learn kickboxing

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Spinning or indoor cycling is also a great option to burn some unwanted calories as this intensive cardio not only lets your heart race fast but also makes your body sweat heavily. Ultimately it will result in weight loss apart from boosting the strength of upper body and leg muscles.


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10Fitness boot camp

Fitness boot camp requires a lot of energy and strength and people of age group 20-29 yrs have both of these in abundance which makes them suitable for this. These camps are high-intensity group physical training programs that cover many activities within a stipulated time period, mostly one hour.

Fitness boot camp

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11Age 30-39

Losing weight will become difficult in this age group and exercise is the best preventive method that one can use to counterweight problems. The body slows down in comparison to earlier times but still, you can continue with the cardio exercises such as jogging, walking, cycling and other exercises but do remember to take a break and exercise maximum 6 days a week. Those who want to stay fit but are no longer interested in continuing with gym can opt for aerobics or play games like badminton, tennis, etc.

Age 30-39

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12Age 40-49

In this age group, a person can continue with the cardio exercises but it will be better if the intensity is reduced and breaks in a week are increased from one to two. Balancing exercises should also be included in the fitness regime as body finds it difficult to maintain correct postures. Yoga can be pretty helpful as it will bring results without exerting pressure on the body.

Cardio exercises

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13Age 50 and above

This is the age when a human body gets troubled the most by diseases like high or low blood pressure, diabetes, cholesterol, etc., so it is highly advisable to maintain a fitness regime. Walking, gardening and yoga can be practiced regularly but an individual should keep in mind that he doesn’t cross the limits because if any injury takes place, it will be difficult for the body to heal.

Age 50 and above

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Here are some exercises which you can do when you reach the age group of 50 and above:


This form of exercise is so effective that doing it for even five minutes every day is enough to remain fit. The benefits of aerobics include reducing blood pressure, burning calories, taking care of joints, improving the health of heart, increasing the body’s energy levels and making sure that cholesterol levels are in control.


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15Raise your hands' exercise

Raising your hands and keeping them in this position will improve blood circulation and maintain the strength of upper body. This exercise can be done while sitting or standing; raise your hands slowly and keep them like this for few seconds and then bring them down slowly. Simple exercises can also be effective if done regularly.

Raise your hands exercise

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