Fitness by age: which exercises suit you?

Easy physical education is useful for everyone - for children and for the elderly. But it is necessary to be engaged with the mind: the specificity and intensity of the load should differ depending on your age


2 to 5 years


At this age, the child grows very quickly, so he must learn to own his own body normally. Studies at the University of Maryland have shown that the best way to do this is to crawl or walk more, and those who are older should run and play ball. This will help the child to get used to his own weight and manage the muscles well.

How much to be engaged? Select 15 minutes of your time to play football with your child or just throw the ball to each other. If you can regularly take a child to the pool - this is ideal.

What to do? If your child wants to run or play, do not bother him. Excessive parental care can result in underdevelopment of the skeleton, weight problems and impaired coordination in the elderly. But do not overdo it. Many mothers hurry to give the child to some section almost from the diapers, especially since modern fitness centers offer a variety of activities for babies - from simple gymnastics to baby yoga. But, as doctors say, all these notions are relevant only for adults, because they are aimed at improving the cardiovascular system, strengthening the muscles and developing flexibility. Children need something simpler. In addition, there is a psychological aspect: a child who was sent to football or swimming at 3, by 10 years all this physical education can simply get bored.


From 5 to 18 years old


This period of hormonal changes, rapid growth and development of the body: for the year the boys can stretch for 9 centimeters, the girls - for 8. The main thing at this time is not only to direct growth in the right direction, but also to develop the child's habits for a healthy lifestyle that subsequently save him from many problems.

How much to be engaged? Ideally, the child should engage in any kind of physical education for at least an hour every day. But the more, the better, so the plus to the classes for about an hour should be in the state of physical activity - the child can play on the street, just walk, walk from school home, etc.

What to do? In the period from 5 to 10 years, the skeleton of the child is not yet fully formed, so excessive loads can only damage its further development. Therefore, instead of pulling weights and strength exercises, offer your child to go jogging, swimming or riding a bicycle. This will help the child grow faster and prevent the development of obesity. And the best way to get a child to go in for sports is to buy him an inventory. Suitable for everything - skipping rope, badminton racket, basket for home basketball, etc.

Children older (from 10 to 18) are more suitable for competitive sports, and in this they can help even the school. On the other hand, you too must serve as a good example for children: research has shown that the more active way of life parents lead, the more their children love sports.


From 18 to 30 years


At this age, keeping yourself in shape is the easiest because the metabolism of your body works perfectly. So use your youth: when you are over 30, you will not be able to spend so many calories with such small efforts. Now is the time to strengthen your muscles and develop a habit in the body of the load.

How much to be engaged? At least half an hour five or more times a week. But this is the minimum. Ideal - 30 minutes of easy charging daily, an hour of aerobics in a day or two, two 40-minute stretching exercises or two jogs a week.

What to do? Running can be replaced by the same aerobics, swimming or cycling. A good stretching will teach you in Pilates or Yoga classes. No time? Buy a skipping rope and give jumps about 20 minutes a day - it's minus 220 kcal, good for the heart, strengthening muscles and bones. And get used to walking and running on the stairs.


From 30 to 40 years old


Without physical education, you will lose 1-2% of muscle mass per year and spend 125 kcal per day less than in youth. In addition, the bones and joints begin to age - there will be pain, discomfort, it will be much more difficult to wake up after the injuries.

How much to be engaged? About 4 hours a week. You can go to the gym and work out on the simulators or buy simple devices for the house - expanders, sports rubber bands, dumbbells. Your main goal is strength training for resistance. And do not forget about the banner, it should be given at least an hour a week.

What to do? The best way to stay slim and keep the health of bones is to load both the skeleton and the muscles. For this, aerobics and strength exercises with weight are suitable. For those who simulate boredom, you can do boxing or kickboxing.


From 40 to 50 years old


The main object of destruction at this age is the bones. Tissues do not have time to update, degrading faster than new cells are formed. Women, for example, lose about 1% of bone mass annually until the onset of menopause. And after it begins to gain fat deposits due to hormonal failures. Regular exercises will help if not to eliminate, then to alleviate these troubles.

How much to be engaged? Two or three hours of strength training and an hour of stretching a week.

What to do? In order not to gain weight, do aerobics, fitness or athletic walking. Buy a pedometer: in a day it is necessary to pierce about 16000 steps, and at a fast pace. If joint health does not allow such loads, go swimming or cycling. Twice a week, take 15 minutes to lift weights. This will help stop the loss of muscle mass.


From 50 to 60 years old


After a 50-year boundary, you begin to lose 80-90 grams of muscle per year. This applies to both men and women, but the stronger sex, who are accustomed to using the strength of their muscles, suffer more. And the most unpleasant thing is that the loss of muscle mass is compensated by a set of fat. For women, this turns out that the figure turns into a so-called "apple" - when the waist is approaching the volume of the hips (the critical mark is 80 cm). These disorders lead to problems with the heart and vascular system and increase the risk of diabetes.

How much to be engaged? Two or three hours of power and cardio exercises, an hour of stretching a week.

What to do? Do sports that develop speed and endurance. Suitable badminton, tennis, football - they train the muscles, do not let the heart grow old and strengthen the skeleton. Exercises with sports rubber bands and light dumbbells will also help maintain muscle tone and develop joints.


60 and over


At this age, the peak reaches a loss of moisture in your body, including fluid that protects the joints. "Drying", the tissues become weaker and more prone to external and internal damage, and the bones rub against each other, causing acute pain. In addition, by the 1970s and 1980s, about half of your muscles will remain, which means that it will be much more difficult to play sports. Because of the loss of bone mass, you will also become lower by a couple of centimeters.

How much to be engaged? Since the strength you have is not as much as it was at 30, try to do not very intensively for half an hour five times a week.

What to do? In order not to shake the already weak joints even more, go swimming - so you will train the heart and strengthen the muscles without harm to the bones. A variety of styles is welcomed: swimming with a crawl, brace and on the back trains different muscle groups. From the dumbbell barbell is better to refuse. Instead, try Pilates, which develops muscles through its own body resistance, or Tai Chi (Tai Chi). Only to do better with the coach - he will help you determine your measure and the limits of opportunities.

Summarize. Here is your approximate fitness schedule for life: