(20’s)

The great thing about being in your 20s is that your body is so strong; you can get away with abusing it. The bad thing is that you often do, punishing it with late nights and bad eating habits. And you routinely fail to appreciate what you have. This is the decade of anxiety — crazy exercise, fad diets, the pursuit of perfection and self-hatred when you fail to meet it. This is the time to forget about the extreme and go for healthy. Now is the time your body needs a good behavior pattern, so as to lay the foundation for healthy aging.

(30’s)

“Exercise is the number one form of preventive medicine,” says Jillian Michaels, 32, who was a trainer on the first three seasons of NBC’s “The Biggest Loser” and is the author of “Winning by Losing: Drop the Weight, Change Your Life.””You won’t see that big a difference between 31 and 39 if you’ve been living a healthy lifestyle, but if not; you’ll see a huge difference in muscle tone, weight, and shape.” In this decade, experts agree, keeping fit means working harder.
Preferred is circuit training — a series of resistance and cardio exercises done swiftly and back-to-back. But however you do it, Michaels advises strength training each muscle group twice a week with two days of rest between sessions. Don’t stick with heavy weights/low reps or low weight/many reps, she says; switch it around to keep your body from getting used to the routine. One day of rest a week is crucial.
After pregnancy a program like Pilates can be invaluable in “pulling everything back in and up,” says Brooke Siler, 38, whose re:AB studio in New York City has attracted famous figures like Amber Valletta, Madonna, and Liv Tyler. “I especially like exercises that involve standing, because they teach you to fight what nature wants you to do, which is slump,” says Siler, the author of “The Pilates Body.”
Now is the time to make good fitness habits a part of everyday life. Stay constantly aware of how you sit and stand and walk down the street. Keep pulling in and up. These invisible workouts are really important for a woman in her 30s. It’s how you prepare your body for what’s to come.

(40’s)

In your 40s, you know your body and probably have a greater sense of what it means to take good care of yourself. Trust that knowledge and stay on top of the three basics of wellness – practicing healthy lifestyle habits, eating a balanced diet, and exercising regularly.
Now is the time when it is easier to become more relaxed in your everyday behaviors, so try to stay focused and challenge yourself to stay ahead of things. If possible look to a new physical goal, like running a 5K, or making your exercise routine everyday for the next month, or limiting your sweet intake to half of what it is now. No matter how big or small the goal may be as long as you are striving for that goal you will be more motivated to handle the changes your body will be going through in the next ten years. Your body now will need more supplemental vitamins because your body is lacking the ability it once had to provide its own nutrients.

(50’s)

If you haven’t started strength training, you must. If you are a beginner, it is important you do the exercises with correct posture and technique and I suggest guidance from someone who is qualified. You want to hit all the major muscle groups, and you can do a strength training routine within a short amount of time just around the house or even in the workplace! While the physical changes that this decade brings may be hard to take at first, you must take it in stride and accept what is going on. You change what you can, and live with what you can’t. It’s a gentler way.

(60’s)

“We now know that a decline in strength and fitness isn’t entirely a natural consequence of the aging process but is also due to lack of use. We need to push ourselves physically no matter how old we are we just may need to alter the activity.” says Marilyn Moffat, Ph.D.,a professor of physical therapy at New York University and co-author of “Age-Defying Fitness.”

(70’s)

Women in their 70s have doubled their strength in nine weeks.

(ELDER)

The strength and endurance of muscles is especially critical for older adults, who tend to lose muscle mass and therefore strength as they age. Muscle strength decreases approximately 15 percent each decade after 60, and 30 percent each decade after 80. This loss of strength is chiefly attributed to muscle atrophy (the decrease in the size of a muscle due to disuse), and a decrease in certain muscle fibers.
Muscles lose their strength at a slower rate when strength training is performed. Older adults need strong muscles to walk, climb stairs, get up from a sitting position, lift packages, reach up and down, open doors, and play with grandchildren. Strength training can help prevent falls and fractures. Strength training also promotes bone density, which prevents osteoporosis (bone loss).