As individuals age, numerous aspects of their health and wellness evolve.

Mark Harris, a fitness expert at Mirafit, believes that tailored exercise routines can benefit individuals of varying ages.

The significance of physical activity has become increasingly acknowledged, with YouGov data revealing that exercising more ranks as the second most common New Year's resolution for individuals in 2025, following saving money.

Best Exercises for Different Age Groups

Harris emphasizes that any form of activity is beneficial, emphasizing the importance of finding a workout that suits one's preferences and goals. Here are his recommendations for specific age groups:

1. Teens

Teens are advised to prioritize workouts that enhance strength and endurance, aiming to develop muscle mass, overall fitness, and stamina. Activities like football, rugby, and bodyweight exercises such as squats are practical options for this age group. Additionally, incorporating resistance bands can be beneficial in the long run to establish a positive relationship with fitness.

2. Young Adults

For young adults, focusing on improving strength and endurance is key. Cardio exercises such as running, swimming, and cycling can enhance stamina and overall body strength. Yoga is recommended for its benefits in balance and flexibility. Strength training with exercises like deadlifts and bench presses can aid in improving BMD, toning the body, and maintaining a healthy weight.

3. Middle-Aged Adults

Middle-aged adults should prioritize joint and cardiovascular health to prevent injuries and maintain overall well-being. Low-impact cardio activities like walking, cycling, and swimming are gentle on the joints, while flexibility routines like yoga can prevent muscle stiffness. Including strength training exercises in routines is crucial for preserving muscle mass and promoting healthy digestive function.

4. Older Adults

Exercise is particularly vital for older adults to maintain agility, balance, and general well-being. Low-intensity routines that focus on movement, such as short walks, water aerobics, and yoga, are recommended. Emphasizing proper form over speed is essential to prevent falls and ensure safety during workouts.

While these suggestions provide a framework for tailored exercise routines based on age, individuals should prioritize finding activities that they enjoy and that align with their fitness goals. Regardless of age, aiming to meet the NHS fitness guidelines of 150 minutes of moderate-intensity activity or 75 minutes of intense workouts per week can significantly contribute to overall health and well-being!