A life of fitness.

Physical activity is important and necessary at every age. Whether you are presently incorporating a weight-loss plan, maintaining an ideal weight, or simply reaping the rewards of muscle strength and tone, bone mass, or heart health, physical activity is the linchpin in the plan. Thirty minutes per day of moderate-intensity aerobic exercise will keep you aerobically fit, contribute to prolonged cardiovascular health, and lower blood pressure and cholesterol levels. In addition, strength training two to three times a week ensures a greater percentage of lean body mass, which in turn contributes to a higher resting metabolism.

For most adults, the issue is finding the time to exercise. But physical activity is where you find it. The chart below puts in perspective each life phase, and will help you and your children find ways to increase activity. It also serves as an age-appropriate guide to healthful body moving--for life. The recommendations are not comprehensive and in many ways conservative; there are legions of marathoners over the age of 50, and merely one goal of fitness at 40 is to maintain healthy joints, to cite just two examples.

(Phys. & Sportsmed., 2005, Vol. 33, No. 9, pp. 36iv-36vii)

AGE       birth      3-5           8-10              15-18

GOAL      Motor      Hand-eye      Learning rules    Teamwork
          skills     coordination  /sportsmanship    /building
                                                     bone

ACTIVITY  Crawling,  Catch,        Little League,    Intramurals,
          walking,   kickball,     soccer,           running,
          floating   biking        basketball,       swimming,
                                   karate, skiing    gymnastics

AGE       birth      20-25         30-35

GOAL      Motor      Stress        Maintaining
          skills     reduction     muscle
                     /healthy      /cardiovascular
                     pregnancies   fitness

ACTIVITY  Crawling,  Running,      Running,
          walking,   rock          hiking, circuit
          floating   climbing,     training,
                     canoeing,     aerobics
                     dancing,
                     volleyball,
                     touch
                     football

AGE       40         45              50                60

GOAL      Stress-    Cardiovascular  Balance and       Social
          free       fitness         flexibility       interaction
          joints                     /weight control

ACTIVITY  Yoga,      Walking,        Stairs, water     Square
          pilates,   golfing,        aerobics, sports  dancing,
          cycling    yardwork        with              gardening
                                     grandchildren

AGE       40         70-80         90-100

GOAL      Stress-    Maintaining
          free       independence
          joints     /quality of
                     life

ACTIVITY  Yoga,      Tai chi,
          pilates,   walking,
          cycling    swimming