Strength is the name of the training regime around this age. The idea is to build muscle mass, bone mass and increase your metabolism because once you hit the big 3-0, your metabolism goes down and you start losing bone mass pretty fast.2 The good news is that anything that involves building resistance is good enough to get started. Some of the exercises I recommend are:

Training with weights
Rock climbing, swimming and running
Using weight machines
Archery and bowling

Around this age, your body starts losing bone mass while your metabolism rate goes down. So it makes more sense to cut back on the strength training while increasing or adding some aerobic exercises to your exercise regime. Start with low impact exercises like swimming, walking (not running!) and even stair climbing before beginning with higher impact exercises like tennis, squash, and even badminton. The idea is to increase your stamina in preparation for the coming years.

Physically, this is when things start going downhill really quickly. Women get menopause. Men lose muscle mass. So what exercises are best? Biking, swimming, and hiking are some of the low-impact but high-aerobic value exercises you’ll want to try to keep fit. At this age, your joints would be very sensitive to over-stress, so watch your exercise and take care not to strain your muscles.

Here’s when your joints may start stiffening or you realise your weight has shifted and your body’s begun to sag. Fret not! Studies have shown that older men and women benefit from exercise, even if they have not participated in an exercise program before. In fact, moderate and short exercises may help you live longer and keep your brain fit. Note though, that you should always talk to your doctor before beginning a new exercise program as they’ll be able to best advice you on what you should do. Some suggested activities may include:

Pilates, stretching, yoga and tai
chi
Easy strength training exercises
with some very light weight
exercise
Walking in waist deep water or
swimming
Balance exercises

Again, these are simple guides to get you started to getting you fit. Always refer to your doctor before beginning a new exercise programme to see if it’s the right one for you. Varying your exercises also helps keep them fresh and fun, so you won’t get bored doing the same thing over and over again. Good luck! ;)