The Best Exercise For Your Body In Your 20s, 30s And 40s

Yeah, you know that exercise can upgrade every aspect of your health. A major worldwide Lancet study estimated that physical inactivity is responsible for six percent of coronary heart disease, 10 percent of breast cancer and 10 percent of colon cancer. On the flip side, 150 minutes of physical activity per week can extend your life by as much as five years, a study in the American Journal of Preventive Medicine shows. Adjust your workouts over the years to give your body what it needs. Here’s how…

In your 20s

Your bones: Bone mass in your hips and spine peaks in your mid to late 20s, says Peter Woodgate, an exercise physiologist. Build bone now and you will have some to spare later, lowering your chances of osteoporosis. The best bone-building moves, Woodgate says, are moves that force you to bend at more than one joint: add squats, lunges, rows and presses to your routine.

In your 30s

Your stamina: This is no decade to be lazy, it’s time to put your lungs and heart to work for future pay-off. Try this workout: warm up with a five-minute walk. Sprint for 30 seconds. Walk or jog lightly for up to 90 seconds. Repeat x 10.

In your 40s

Your muscles: After 45, most women who don’t lift weights start losing muscle, mostly from the lower body. Less junk in the trunk may sound good, but decreased muscle mass leads to a slower metabolism. Keep power levels high with jump squats. Do three to four sets of six reps, resting one minute in between sets.
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