By Sue Ramauthar
As we journey through life, our bodies undergo various physiological changes that shape how we move, feel, and function. These shifts are inevitable, but how we choose to engage with them can determine our overall health and vitality. Physical activity stands as one of the most effective ways to navigate the natural ageing process, supporting the body in maintaining strength, flexibility, and resilience. Let’s explore the body’s changes across the decades and why staying active is essential for thriving at every stage.
The 20s represent the peak of physical performance. Muscle mass, bone density, and cardiovascular health are at their best during this decade, with the body’s ability to recover from stress and injury at its highest. This period is the perfect time to build a strong foundation through a variety of exercises—strength training, cardiovascular activities, and flexibility work. Establishing consistent physical activity habits during this stage not only enhances present health but also creates a solid base that will support the body through the challenges of ageing.
By the time we reach our 30s, metabolic rate starts to decline, leading to a gradual increase in body fat if physical activity is reduced. Muscle mass and bone density also start to decrease slightly, and some individuals may begin to notice reduced recovery times after exercise. To counteract these changes, it’s important to prioritise strength training, which helps maintain muscle mass and keeps the metabolism active. Combining strength work with aerobic exercises and flexibility routines can keep the body balanced and healthy, while preventing early signs of physical ageing.
The 40s are often marked by hormonal changes, particularly for women as they approach perimenopause. These hormonal shifts can impact muscle mass, fat distribution, and energy levels. Additionally, flexibility tends to decline in this decade, making regular stretching and mobility exercises critical. Weight-bearing exercises become even more important to counteract bone loss, and aerobic activities help to maintain cardiovascular health. Exercise not only combats the physiological effects of ageing but also helps manage stress and energy fluctuations that are common during this time.