The most indicated exercises according to your age

The most indicated exercises according to your age

The most indicated exercise for you is the one you enjoy doing. The answer would be simple if you practice some physical activity or if you are already adapted to an exercise routine. However, for those who are starting now or those who have not yet found their passion when it comes to exercising, reading the tips we are bringing can help clarify the issue.

The suggested exercises do not intended to limit you according to age but to motivate you with options that you might have not yet tough about. The options were listed according to the benefits they can bring in each stage of life.

The most recommended exercise for teenagers

The most recommended exercises for teenagers


Teenage years are a phase where physical activities are adored or hated. For those who enjoy it, group exercises attract boys and girls who want to compete or be with friends, but they are not necessarily concerned about mental health that the indicated exercise provides. Some Teenagers benefit from this phase of muscle growth to go to gyms and give that “push” in building their bodies. But it is in this phase were the body is in formation that it requires special attention and monitoring of a trained professional, whether this is a P.E. teacher at school or a personal trainer at the gym, who keeps the teenager within a specific program, without risks to their health or overtraining.

The adolescence phase is ideal for correcting posture problems, lack of balance and gaining strength in the muscles and bone structure while their bodies are still developing. Preventing pain in your adult life.

  • Among the most indicated physical activities, we can mention a few: martial arts, collective sports, weight training at the gym to increase muscular endurance, swimming, dancing, running and stretching.
  • The benefits are: increased strength, agility, healthy bone, muscle and ligament development, decreased of fat percentage, more discipline, improves social relationships, overcoming obstacles and challenges, improves posture and motor coordination, improves cardiorespiratory capacity, increases awareness about their body and health and takes the teen away from drugs, alcohol and tobacco. Psychological benefits are also observed, since exercising also helps control anxiety and depression.
  • Daily Recommendation: According to the WHO (World Health Organization), a teenager should accumulate at least 60 minutes of physical activity per day, moderate to high intensity.

The more fun (and safe) is the activity chosen at this stage of life, the easier it will be to create the habit of exercising in adulthood.

The most indicated exercise for adults


The dangers of a sedentary lifestyle comes to adults from everywhere. A life without exercise can increase the chances of developing various diseases, such as hypertension, obesity, depression and diabetes, especially those who are in a stressful routine. The concern is no longer only to ensure a good physical formation, but also to release stress and prevent diseases.

Lack of time, is a frequent complaint among adults, and it can also make it difficult to access any physical activities.

For adults, the ideal activities are those that promote not only exercise for the body but also relaxation of the mind. It is worth abusing of creativity to find programs that consider these two aspects. Here are some suggestions:

  • Outdoor exercise: running, walking, cycling, climbing, and other activities that can be done indoors or outdoors, such as sports, gymnastics, yoga, swimming and martial arts.
  • Exercise + fun: circus exercises, such as juggling, aerial silk dance, trapeze and trampoline; gymnastics that involves dance, such as zumba and kangoo jump and even video games that promote movement (kinnect).

For those who have the constant feeling of lack of time, changing some habits can initiate a progressive exit from a sedentary lifestyle:

  • Hidden exercises on your to-do list: try walking or pedaling whenever possible to get to work, to the market, etc. Use stairs. Walk while doing your activities (even inside an office), for example: while reading a report or talking on the phone. Performing household activities, such as cleaning the house, washing the car and gardening, can also be a great physical activities as well as generating savings with no use of third party services.

According to WHO, adults should do at least 150 minutes of moderate intensity aerobic activity or 75 minutes of high intensity per week.

The most indicated exercise for the elderly

The most indicated exercise for the elderly


In this phase of life, the muscles are not as strong as before, the body balance is compromised and early fatigue starts to show. Therefore, the concern with strengthening of bones and muscles, which was once a concern in youth, returns in the third age.

At this stage of life, the limitation to the indicated exercises is related to the physical condition of the elderly. Therefore, the choice of the type of activity and exercise routine should be indicated by a doctor accompanied by a physical trainer or a physiotherapist.

The elderly can also practice all exercises and activities listed for adults. However, the physical exercises best suited for the elderly to generate good results within the goals they seek are: walking, swimming / hydro gymnastics, stretching, yoga and Pilates – all done with moderation. he WHO recommends 150 minutes of moderate intensity aerobic activity or 75 minutes of high intensity aerobic activity per week. If it is not possible to do the recommended amount due to some health condition, the elderly should remain as active as possible.