Customize Your Fitness

Design an Exercise Program for Where You Are in Life

There are shining examples of tenacity conquering time all around us. Consider Andre Agassi. At the age of 34 (considered "elderly" by tennis pro standards) he regularly beat opponents half his age. Or Dave Scott, a professional triathlete who competed until he was nearly 50 years old. He would finish Ironman-distance triathlons in times that soundly beat competitors decades younger. And more recently, quarterback Brett Favre, lighting up the scoreboard at 40 years old!

Many of us dread aging. But regular exercise can help make you feel and look a lot younger than your age belies.

There are many benefits to exercise at any age. For example, exercising regularly can help you manage your weight.

• Regular exercise can raise your metabolic rate.
• An increased metabolism means your body will get more efficient at burning calories.
• Overall, you’ll burn more calories all the time, even when you’re not working out.

It’s never too late to commit to a regular fitness program. The challenge is tailoring your exercise to the limitations and challenges of your current age.

You’ve probably heard the standard disclaimer "consult with your doctor before starting an exercise program." That’s good advice under any circumstances. This is especially true if you’ve been inactive for a while. Also, if you have or suspect a heart condition, high blood pressure, diabetes or any other serious ailment, a stress test conducted by your doctor is in order.

The next step is to gauge your current fitness level. These are all important areas worth taking some time to evaluate:

• What is your cardiovascular fitness level right now?
• Have you done any strength training on a consistent basis?
• How about stretching, yoga or Pilates?

Below are three age categories and some of the major considerations of any new exercise program.

Up to 35 years old

Two fitness components often neglected during these years are form and flexibility. Practicing good form in any sport—whether it be tennis, swimming, running, etc—will help you stay injury-free later in life. Devoting time to stretching, yoga or Pilates will also help. Avoid overtraining by always building rest into your exercise program.

35–50 years old

Strength training should be a part of your fitness goals. Perform 30 minutes of resistance training at least three times per week. This is vital for women in order to help prevent osteoporosis and osteoarthritis.

50 and up

Even if you haven’t exercised in a long time, you have every reason to start now. The real key is slow and gradual progress. Begin any new activity with its lowest rung. For example, instead of running, start walking first. Instead of lap swimming, take a water aerobics class first. If you’re unsure about how to start an exercise program, consult with a qualified personal trainer.

The Bottom Line

No matter what your age, commit to fitness and you will increase the quality—and quantity—of your life. You may not get a chance to win a Wimbledon trophy, an Ironman or a Super Bowl, like Agassi, Scott and Favre. But, more importantly, you’ll likely live a longer and fuller life with its own rewards.