Strength training, dancing and swimming are good options
ROME, Ga., Jan. 8, 2025 – Daily exercise is a key ingredient to staying healthy, but knowing where to start and how to stay consistent can be difficult. Many people who made a New Year's resolution to stay active are starting to realize just how hard being consistently active can be.
The thing to remember is you don't have to go overboard to help prevent obesity, heart disease and diabetes. Most health experts agree that adults should aim for 2.5 hours of moderate to intense aerobic exercise every week or an hour and 15 minutes of vigorous exercise per week.
It is also important to use both aerobic exercise and strength training in your workouts. Those who stay with even easy strength training routines find that it can help them burn more fat than just aerobic exercise alone.
For those in their 20s and 30s:
This is an ideal time in your life to try as many exercises and classes as you can. It's important to find something you like to do.
Options can include aerobic dance exercises, running, kickboxing, biking and various strength training exercises.
Many people see both bone density and muscle mass decrease in your 30s. That is why strength training is so important.
For those in their 40s and 50s:
“As we age, our metabolism naturally slows down, making it more challenging to shed excess fat. Along with these physical changes, you may also start noticing new aches and pains that weren't an issue before," said Physical Therapist David Snider, Outpatient Physical Therapy program leader in Rome for Atrium Health Floyd.
“Research shows that many changes commonly attributed to aging are actually the result of inactivity. In fact, a significant portion of age-related physical decline is due to disuse, not aging itself," said Hunter Todd, a sports physical therapist and orthopedic clinical specialist for Atrium Health Floyd.
Walking is always and option and swimming offers a great low-impact way to burn calories. For some people, the steady pounding of running can cause knee and leg injuries at this age. Biking is a good alternative.
60 and beyond
At this age it is even more important to stretch, warm up and cool down to prevent injuries. Strength training and activities that help focus on your balance can help you stay active. Chair exercises, swimming, water aerobics and dancing are great options.
About Atrium Health Floyd
The Atrium Health Floyd family of health care services is a leading medical provider and economic force in northwest Georgia and northeast Alabama. Atrium Health Floyd is part of Charlotte, North Carolina-based Advocate Health, the third-largest nonprofit health system in the United States, created from the combination of Atrium Health and Advocate Aurora Health. Atrium Health Floyd strategically combined with Harbin Clinic in 2024 and employs more than 5,200 teammates who provide care in over 40 medical specialties at four facilities: Atrium Health Floyd Medical Center – a 361-bed full-service, acute care hospital and regional referral center in Rome, Georgia; Atrium Health Floyd Polk Medical Center in Cedartown, Georgia; and Atrium Health Floyd Cherokee Medical Center in Centre, Alabama; and Atrium Health Floyd Medical Center Behavioral Health, also in Rome. Together, Atrium Health Floyd and Harbin Clinic provide primary care, specialty care and urgent care throughout northwest Georgia and northeast Alabama. Atrium Health Floyd also operates a stand-alone emergency department in Chattooga County, the first such facility to be built from the ground-up in Georgia.
About Atrium Health
Atrium Health is a nationally recognized leader in shaping health outcomes through innovative research, education and compassionate patient care. Based in Charlotte, North Carolina, Atrium Health is part of Advocate Health, the third-largest nonprofit health system in the United States, which was created from the combination with Advocate Aurora Health. A recognized leader in experiential medical education and groundbreaking research, Wake Forest University School of Medicine is its academic core. Atrium Health is renowned for its top-ranked pediatric, cancer and heart care, as well as organ transplants, burn treatments and specialized musculoskeletal programs. Atrium Health is also a leading-edge innovator in virtual care and mobile medicine, providing care close to home and in the home. Ranked nationally among U.S. News & World Report's Best Hospitals in eight pediatric specialties and for rehabilitation, Atrium Health has also received the American Hospital Association's Quest for Quality Prize and its 2021 Carolyn Boone Lewis Equity of Care Award, as well as the 2020 Centers for Medicare & Medicaid Services Health Equity Award for its efforts to reduce racial and ethnic disparities in care. With a commitment to every community it serves, Atrium Health seeks to improve health, elevate hope and advance healing – for all, providing $2.8 billion last year in free and uncompensated care and other community benefits.
About Advocate Health
Advocate Health is the third-largest nonprofit integrated health system in the United States – created from the combination of Advocate Aurora Health and Atrium Health. Providing care under the names Advocate Health Care in Illinois, Atrium Health in the Carolinas, Georgia and Alabama, and Aurora Health Care in Wisconsin, Advocate Health is a national leader in clinical innovation, health outcomes, consumer experience and value-based care. Headquartered in Charlotte, North Carolina, Advocate Health services nearly 6 million patients and is engaged in hundreds of clinical trials and research studies, with Wake Forest University School of Medicine serving as the academic core of the enterprise. It is nationally recognized for its expertise in cardiology, neurosciences, oncology, pediatrics and rehabilitation, as well as organ transplants, burn treatments and specialized musculoskeletal programs. Advocate Health employs 155,000 teammates across 69 hospitals and over 1,000 care locations, and offers one of the nation's largest graduate medical education programs with over 2,000 residents and fellows across more than 200 programs. Committed to providing equitable care for all, Advocate Health provides nearly $6 billion in annual community benefits.