05/03/2026
Physical movement is crucial for women's health, providing significant benefits including cardiovascular health, stronger bones, improved mental health and enhanced weight management as well as a reduction in risk of chronic inflammatory illness.
Movement through the ages:
20s: Build a Strong Foundation
Try different classes like Barre, boxing or HIIT, running, swimming and start regular strength training to build peak bone and muscle mass.
Aim: Establish a routine that can be sustained for life.
30s: Maintain Muscle & Intensity
Strength training, Pilates, HIIT and consistent cardio (running, cycling).
Aim: Combat the start of muscle loss and manage high-stress, busy lifestyles.
40s: Protect Joints & Hormonal Health
Strength training, low-impact cardio to protect joints and yoga or Pilates for mobility.
Aim: Use strength training to offset metabolic changes and prepare for menopause.
50s, 60s & Beyond: Bone Density & Balance
Resistance training (weight lifting or resistance bands) is essential to stop rapid bone/muscle loss, walking, dancing and water aerobics.
Aim: Prevent fractures, maintain independence and improve balance to reduce risk of falls.
For All Ages (150+ mins/week):
Aerobic Exercise: Brisk walking, cycling, or dancing to raise heart rate.
Strength Training: At least two days a week targeting major muscle groups.
Flexibility/Balance: Yoga and Tai Chi to improve joint health and coordination
