This is how much exercise you need to do for your age

Expert health writers have paired the different exercises you should to suit your age.

While inactivity can be reversed by taking up exercise, having a life long programme will have much better health benefits.

Think of it as saving, by being healthier now to give you a better life when you’re retiring.

20s

Although this is the decade when you can fill your body with junk and will still function, this is a huge waste of the time to build your ‘fitness base’.

The muscle strength you build up in your 20s can stay with you into old age.

The book also recommends these activities for at least 30 minutes:

• Lifting weights
• Pushups
• Lunges

20 somethings should aim to exercise for two to three hours per week, a comfortable 8 reps at least, and no more than 12.

30s

Diversifying your sports programme. If your 20s was when you became really good at one thing, then your 30s it’s time to try something new.

Exercises for your 30s should mix upper and lower body strengths, so if you’re already doing some of these, try the others:

• Cross-training
• Cycling
• Running
• Swimming
• Yoga
• Tai chi
• Dancing

Stretching is also important, and Knopf suggests heel to toe walks.

40s

According to US News, your 40s are when you can preserve your strength and fight belly fat.

Muscle strength drops in both men and women – specifically for men this can be by as much as five to eight per cent.

• Weight lifting
• Consistent exercise

This second tip isn’t a specific action, but keeping up regular exercise will help fight off stress, which your hormones kept at bay in earlier years.

50s

Aches and pains are inevitable with ageing, but you can adapt your exercise program around them. So if you have sore knees, cut out running and take up swimming.

Try these exercises:

• Pilates
• Yoga
• Aerobics

The first two of these will help with back strength, and stopping your posture from curving forward, as tends to begin around this age.

60s

Having greater body strength will improve your chances when you take a tumble, avoiding hip fractures.

Good exercises to keep up are:

• Weight lifting (at least once, ideally two or three times per week for 30 minutes).
• Alternate between upper body and lower body.
• Zumba
• Water aerobics

70s

From your 70s onwards, avoid rigorous workouts but keep active.

In classes for over 70s run by Knopf, he says that exercises from earlier in life are repeated, but done around a chair.

• Arm raises with resistance bands
• Leg lifts
• Aerobics (chair based)
• Stretching

One is never too old to benefit from exercise.