No matter what stage of life you’re in, you can benefit from adding exercise and yoga to your routine. In this 3-part series, I’ll highlight the benefits for every decade of life, from 20’s and 30’s through 60’s and beyond.

First up, 20-somethings:

Maybe you never lost the freshman 15 you picked up at college. Or maybe you’re experiencing the pressures of grad school or entering the workforce. You grew up on smart phones and your posture shows it. If you were active in high school sports, what are you doing now to replace that activity?  Exercise and yoga offer you solutions for this phase of life. Exercise can give you the motivation boost you need to start eating better so you can get back to a healthy weight.  Yoga, meditation, and deep breathing can help you manage the stress of adulting. Strengthening your upper back can improve your posture and help correct text neck. Aerobic exercise improves executive function in your still developing prefrontal cortex so you can make better decisions. And hitting the gym can make you more socially outgoing. Finances are tight, so find something you enjoy that doesn’t require a big investment in equipment and training.  Start to cultivate the healthy habits now; Your 30-year old self will appreciate it.

Speaking of 30-somethings:

If you didn’t lay the foundation of healthy habits in your 20’s, you’re struggling. You’re discovering that you can’t eat, drink, and party like you used to without feeling exhausted the next day.  Maybe the pounds are beginning to creep on as your metabolism changes. Chalk this up to the 3-5% lean muscle you can look forward to losing every decade. In this phase of life, you’re balancing the demands of career, marriage, and owning a home. Women in their 30’s can start to lose bone density and are dealing with the added mental and physical stress that comes with pregnancy, childbirth, and motherhood.  Your schedule and your finances are allocated to many important things and people, but make the time and invest in your well-being. Your family and your colleagues are counting on you to be your best and to set a good example.

Low to moderate intensity aerobic activity will help you to feel more energized all day long. As the body adapts to consistent training, your lungs will take in more oxygen, your muscles and other tissues will better absorb it, and the whole system will get better at removing waste. You may feel more tired at first, but stick with it and you will experience the energy-boosting effects. Yoga can give you a peaceful respite and build resiliency for dealing with life’s stressors off the mat. Strength training, especially compound exercises such as squats and deadlifts, build and maintain lean muscles. This keeps you looking good and burning more calories all day long.  Higher intensity aerobic activity, such as H.I.I.T. (high intensity interval training) and MetCons (short for metabolic conditioning and refers to intense circuit workouts), alleviates anxiety and can help prevent panic attacks. This happens because you become desensitized to the feeling of a racing heart or rapid breath. If these happen throughout the day in response to a stressor, you’ll be less likely to slip into a full-blown attack at the first signs of panic.  These benefits are especially important if you’re a woman on anti-anxiety medication and plan to become pregnant. No anti-anxiety medications for safe to take during pregnancy. Discuss with your doctor how exercise and yoga can help you manage stress. Exercise helps moms prepare for and recover from pregnancy and childbirth. Even walking briskly for 5 hours each week protects against gestational diabetes. Exercise is good for baby too; It sends more oxygen and nutrients to the baby and the jostling stimulates brain development. Babies born to active, healthy mothers are better able to self-soothe, sleep better, and have higher IQ’s. For all women, strength training and some impact from cardio will build and preserve bone density.

Up next, middle-age. What yoga and exercise can do for you in your 40’s and 50’s.

Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one.  She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.

Related posts:

What is Fitness? Part 3: Strength

What is Fitness? Part 1: Cardio

Know Your Zones: Heart Rate Training Zones