The best way to exercise in every decade |

The best way to exercise in every decade |

Oti Mabuse has opened up about how her body has changed now that she’s in her 30s and no longer performs on Strictly Come Dancing.

“I didn’t dance, did I? My body completely took on a new shape. And you’re just like, ‘Oh my God, what is this? Will it be 30 years old? ! she says in a new interview with Women’s Health.

“My body has completely changed from what I looked like two, three years ago… My body doesn’t burn as fast as it used to. I went from dancing – literally running, jumping, being fit all the time – to sitting behind a desk or [sitting down] do interviews. So I learned that I had to devote time to the physical aspects.

Oti Mabuse graces the December cover of Women’s Health. Photo: Andrew Woffinden/Women’s Health UK

What Mabuse (32) is going through is extremely relevant – our bodies change as we age and it is often harder to find the time to move.

No matter your age, Ewan Ainsworth, assistant gym manager and PT at PureGym recommends including a mix of strength training, mobility work and aerobic activity in your workouts.

“Training in all three areas is optimal for physical and mental health. However, these may look different throughout your life. As we age, our bodies wear out more and recovery is slower. than when we’re younger, so training should reflect that,” he says.

“Goals and priorities also change as we get older – in your twenties your main goal may be to build muscle mass, but in your 60s it may be to improve your balance and maintain your independence. “

So what’s the best way to train every decade?

In your twenties…

In your 20s, personal trainer Omar Mansour of the audio-guided fitness app With-U ( says, “Our bodies are very resilient and have the highest cardiovascular endurance due to our activity. maximum cardiorespiratory, which is why we should be exercising at least three times a week with a mix of all training intensities.

Mansour recommends workouts between 45 and 60 minutes in your 20s, “blending cardio and strength throughout the week,” he says. “Longer strength workouts are great for building endurance, burning fat, and increasing lean muscle mass, while cardio workouts are linked to improved overall heart health.”

According to Ainsworth, we “naturally start losing muscle mass after the age of 30,” he says: “Building up as much mass as possible earlier puts our bodies in the best position as we age.

In your thirties…

Monique Eastwood, celebrity trainer of Emily Blunt, Stanley Tucci and Anne Hathaway and founder of the virtual workout program and fitness app, Eastwood Fit (, recommends having a little fun doing workouts. exercise in their thirties.

Similar to your 20s, she says it’s a good time to build muscle: “Muscle has memory, so establishing muscle memory now will be very helpful to you in the future” – but otherwise, she says: ” Try all types of exercise and learn what you enjoy doing the most.

Eastwood continues, “Do steady-state cardio (like running, swimming, and cycling), HIIT, weights, and stretching. Balance your workouts throughout the week to keep your body diverse – but it’s also an important step to focusing on good technique and form. If you stay focused on alignment and how you perform a movement, you are less likely to hurt yourself in the years that follow.

When you hit your 30s, Mansour also recommends incorporating active recovery sessions into your week, “like walking, Pilates, or cycling.”

In the forties…


“Training in your 40s is crucial because it can help us lower our blood pressure, which reduces the pressure on our heart, as well as help fight other diseases that we are more prone to as we age. “, says Mansour.

For Ainsworth, the main difference in midlife is “the frequency and intensity of your training”.

He says, “Be smart about the weights you lift and really listen to your body. It’s okay if you need to cut back on your training to get more rest. If you’ve been exercising regularly at this age, you’ll probably be able to do the same exercises you did in your 30s. However, you will need to start prioritizing recovery, reducing weight or reps, or adding additional exercises. Days off.

“If you’re new to training at this age, be sure to start with light weights and work on form to help prevent injury, and use resistance equipment.”

Ainsworth also suggests adding mobility and flexibility exercises to help relieve wear or stiffness in your joints.

In his fifties…

Around this time, a woman “will go through some of the biggest hormonal changes of her life,” Eastwood says. “This age can be a difficult time because these changes will greatly affect how we feel and therefore what we can then accomplish in our daily lives.

“For this reason, I would say that building a good habit with exercise before these symptoms and changes occur can help with motivation and mindset.

“At this age, you will lose muscle mass, bone density and maybe your metabolism will change too.” She therefore recommends brisk walking “to keep the cardiovascular system healthy” and weight training “to maintain muscle mass and bone health”.

Whether you’re going through menopause or not, Eastwood says, “Learning to listen to what your body needs at this stage is also valuable. Some days you may not feel ready to push yourself hard in a HIIT session after a restless night’s sleep, so opt for a brisk walk and some bodyweight moves instead.

Ainsworth recommends using weight machines in the gym, calling them “a great way to build strength at this age, without compromising the joints.”

In your 60s and beyond…


“Doing workouts that you enjoy when you enter your 60s is so important,” says Eastwood. “You always want to challenge your body every week and also your cardiovascular capacity.

“Keep doing weights because your body has this all-important muscle memory, but remember to mix up your workouts so you keep challenging your body to change.” Focus on low impact exercises, so as not to overload the joints.

She recommends incorporating activities into more social settings, saying, “Interacting with like-minded, fit and healthy people will keep you motivated and energized for years to come.”

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