Healthy Living - Sports are healthy. Even so, that does not mean you can arbitrarily choose the type of sport without considering other things. Instead of getting benefits, improper exercise can actually cause body aches, fatigue, or injury. Age can be a consideration when choosing the right type of exercise.
Choice of sport according to age
Sport does have a myriad of benefits for the body, from maintaining stamina and controlling weight to preventing various diseases. If done regularly and chosen according to age, you can get the benefits optimally.
Choosing the exercise to be carried out has to be done according to age. Why? Not all types of physical exercise are suitable for all ages. For example, sprinting will not be suitable for elderly people whose energy is limited and their body condition is no longer normal.
Well, so as not to make the wrong choice, here are the types of sports according to certain ages that you can choose.
1. Types of exercise for children and adolescents
In childhood, exercise can control weight and strengthen bones. For children, recommended physical activity is one hour every day. A wide selection of sports suitable for children includes cycling, running, swimming, and kicking balls (such as futsal or soccer).
As you enter adolescence, more exercise choices can be taken, including game sports that might have rules which teenagers understand. Some types of exercise for teenagers include tennis, gymnastics, yoga, tennis, badminton, basketball, and aerobic exercises like jogging, swimming, and cycling.
2. Types of exercise aged 20 years
At this age, activity becomes increasingly dense, which might make you even more lazy to do sports. In fact, this period is very important to build bone density and muscle mass for future health. In addition, exercise can also be a way to deal with stress and control your weight.
The recommended type of exercise for age 20 is a combination of aerobic exercise, such as swimming, cycling, or running fast with strength training, such as push-ups, squats, or jumping jacks. You can also do tennis, hiking, and weight training. Do this exercise for 60 minutes 5 times a week.
3. Types of sports aged 30 and 40 years
At the age of 30 to 40 years, you might become less active because of work and family responsibilities. As a result, the opportunity to exercise becomes smaller. Lack of activity can increase body weight, worsen posture, and cause aches and pains in the waist, back, or neck.
To prevent these problems, exercise is needed. It can also control blood pressure, cholesterol, and blood sugar levels, reducing the risk of chronic diseases. The most recommended exercise for this age is yoga and Pilates to improve posture and deal with body aches. Women who have given birth might benefit from pelvic floor exercises, yoga, and Pilates.
4. Types of sports aged 50 and 60 years
At this age, various diseases may begin to appear, such as rheumatism, diabetes, bone loss, and heart disease. Physical activity becomes crucial, but you should get the green light from a doctor regarding the type and schedule of exercise.
Jogging, walking, or brisk walking are suitable exercises for this age. You can also combine these with swimming or tai chi.
5. Types of exercise aged over 70 years
When a person is over 70 years old, the body may no longer be as energetic, and fatigue may set in quickly. However, you can still be active in sports. The most suitable type of exercise for this age is leisurely walking.
While walking, try to chat with family, neighbors, and friends to stay motivated and avoid stress. You can also balance it with other physical activities that keep your body active, such as gardening.
