With holidays on the horizon and cold weather approaching, it might be tempting to put off exercise until 2024.
But research shows there are easy — and effective — workouts to begin at any time for every age, and they promise more than just health benefits.
A new analysis of myriad fitness studies by the Guardian has resulted in a compilation of the best exercises to do by decade, factoring in changing physicality as well as social needs and lifestyle constraints.
For instance, the publication says time-poor people in their 30s would be best off opting for online workouts that they can squeeze in at home between raising small children and trying to build their careers.
On the other end of the spectrum, those in their twilight years should opt for gentler recreational activities that increase their flexibility, as studies have shown mobility helps to increase longevity.
Below, the full list broken down by decade.
The Guardian cites experts who say it’s important for young children to simply get up off the couch and play.
A 2022 British survey found that less than half (47%) of kids in the UK are active for 60 minutes per day and, according to Global Sport Matters, the numbers in the US are even more dire.
Just 20% of American children are engaging in moderate or strenuous physical activity for at least an hour per day, that report states.
According to experts, elementary schools focus too heavily on aerobics when all kinds of creative play can suffice. Climbing trees, skipping, and playing catch are all cited as exercises excellent for children.
Health sciences professor Avery Faigenbaum says parents should encourage any kind of outdoor activity that their child likes, as it’s more likely to lead them to be active in later years.
“An 8-year-old will say [they exercise] to have fun, make friends, and learn something new,” Faigenbaum says. “You’re never going to have an 8-year-old say ‘I want to lower my cholesterol’ or ‘I want to lower my blood pressure.’
Exercise is crucial for developing adolescents, and even has positive impacts on their academic performance, according to one study published by the National Library of Medicine.
The Guardian says team sports are the best bet for teens, as they also help strengthen communication skills and foster a sense of belonging, particularly at an age where many feel isolated and misunderstood.
“Health benefits aside,” the publication declares, “Team sports also come with a built-in social life.”
For those in their twenties, tennis serves up an ace when it comes to the perfect workout.
“We’ve actually had a massive influx of beginners in their 20s and 30s,” Lawn Tennis Association ambassador Emma Wells told The Guardian. “I think the meeting new people element is huge, and being outside. Tennis venues in parks have had a much bigger influx of new people than indoor venues.”
Many young Americans are similarly taking up tennis as their sport of choice after watching the recent US Open.
But if a full-size racket isn’t your jam, you can also consider pickleball, which has become the hottest sport among Millennials and members of Gen-Z.
Many thirtysomethings are both building a family and taking on extra responsibilities at work, so they don’t feel that they have the time or the energy to exercise.
But there’s a solution: virtual classes that can be conducted quickly and in the comfort of your own home.
“In the depths of caring responsibilities, you can feel guilty about taking time out for yourself,” sports psychologist Dr Josie Perry told The Guardian.
“The answer is an exercise that involves as little faff [fuss] as possible: online classes, Hiit sessions, or even using the school or work commute to run or cycle,” the expert added. “Exercise can also boost cognitive and mental health at this demanding stage.”
If taking up tennis in your twenties feels intimidating, some people in their forties might balk at the idea of lacing up some sneakers and starting to run.
However, The Guardian declares it the best workout for mid-aged people, given its serious health benefits.
Many believe running is bad for the joints, particularly for those who aren’t ultra young and spritely — but an academic paper published on the National Library of Medicine website states that running actually serves to strengthen joints and can protect against osteoarthritis in later life.
Meanwhile, separate research published by the National Cancer Institute found that those who started running aged 40 or after had a reduction in premature mortality risk that was at the same level as people who had exercised since their teens.
Building strength becomes increasingly crucial as we age, so people in their fifties should be looking to lift weights.
Instructor Mimi Bines, told The Guardian: “It’s a fact that older people who lift weights have better bone density than people a lot younger.”
Bines says women in particular should consider lifting weights, given that they are more prone to osteoporosis and other bone density issues in later life.
The instructor says many younger women also focus on cardio and ignore the importance of having strong and defined muscles.
“It’s great to learn performance-based skills after years of weight loss being the only goal,” she declared.
The amount of time spent being sedentary shoots up after retirement age, so it becomes increasingly important to simply get up and start walking.
People who spend long periods of time sitting have been found to have higher rates of diabetes, cardiovascular disease and death from all causes, according to research gathered by Heart Matters magazine.
A brisk walk is easy on the body and can be done alone or in a group, The Guardian states.
However, if the idea of a stroll around the neighborhood sounds too dull, the publication says there are sports games that have been adapted to allow participants to walk instead of run.
Walking soccer has exploded in popularity in the UK, and has also made its way to the US, per a report in The Washington Post.
The game is played on a smaller field with less members on each team, and running and jogging is strictly prohibited.
As long as you’re mobile, there’s no reason to stop exercising just because you’ve hit 80.
A study of men and women aged 82 uncovered that those who continued to partake in daily physical activity were far less likely to develop Alzheimer’s Disease.
However, you don’t need to be running a marathon if you’re an octogenarian. Gentler exercises that focus on flexibility are ideal, according to research, with group classes seen as the best bet for senior citizens who also want to socialize.
“Group exercise classes are great,” sports scientist Prof. John Brewer told The Guardian. “And [they’re also] good for your mental health”