Best Aerobics Exercises according to age groups

Best Aerobics Exercises according to age groups

Jan 18, 2022

Exercise and physical activities are crucial for everyone, irrespective of the age group. However, techniques diverge.

There are different exercises for toddlers, teens, youth, adult and grey-haired ones. It largely rests on the physiology and body requirements of a person.

For instance, kids are in a state of agile physical development and therefore require 60 minutes or more of physical activity daily.

This article puts forth some great aerobic exercises assorted according to different age groups.

Let’s first look at what do aerobic exercises mean.

These are vigorous movement exercises which increase the heart rate, making it pump blood faster.

Aerobic activities allow in more oxygen, thereby improving lung capacity and efficiency as well.

Aerobic exercises according to age groups

As soon as exercises dominate the talk, images of people sweating with dumbbells, breathing hard and with well-built abs recollect in our minds.

But wait, exercises do not always have to be complicated always unless you are super passionate about extra fit physique.

Otherwise, usual aerobic workouts are miraculous to maintain health and benefit the body.

Here we enlist the best aerobic exercises for different age groups:

1.) Aerobic exercises for children

Aerobic workouts for tots are selected in a way such that it facilitates their physical, emotional and psychological development.

Moreover, activities should be enjoyable, so they are motivated to do it regularly.

Benefits of aerobic exercises for kids:

  • Improved lung health
  • Better cardiovascular system
  • Increased confidence and self-esteem
  • Low body fat
  • Robust emotional health
  • High possibility of growing up as a healthy adult

I.) For kids aged 6-9 years

  • Toddlers in this age could go for aerobic activities like:
  • Running and chasing
  • Bicycle riding
  • Skating
  • Sports like, swimming, gymnastics, football, basketball
  • Jumping rope
  • Walking

II.) For kids aged 10-12 years

Children of this age should engage in aerobic activities which inspire them to put their creativity to work.

Encourage them to perform activities like:

  • Hiking
  • Gymnastics
  • Jumping rope
  • Skating
  • Running and chasing
  • Cycling
  • Skiing and rollerblading
  • Sports like, hockey, cricket, badminton, basketball, swimming, and football
  • Karate and taekwondo
  • Walking and jogging

III.) For teenagers between 13-17 years

They are definitely going through a lot of transformation regarding their body, emotions, psyche, hormones and more.

Interestingly teenagers treasure much energy which under no or incorrect guidance is channelized unfavourably.

They, however, are potent to learn and discover their capabilities if directed rightly.

Aerobic activities for them not only help to develop good interests, but also keep them busy with something productive.

They can go for aerobic exercises like:

  • Physical training sessions
  • Hiking
  • Gymnastics
  • Jumping rope
  • Skating and Cycling
  • Running and chasing
  • Skiing and rollerblading
  • Sports like, hockey, cricket, badminton, basketball, swimming, and football
  • Karate and taekwondo
  • Walking and jogging

2.) Aerobic exercises for youth

This phase is what determines our habits, goals, and personality to a great extent.

At least 30 minutes of aerobic exercise is really crucial. Do it regularly and inculcate it as a lifestyle habit.

Those in the 20s should strive to build their body with concern, as physical development reaches its peak during this time.

People in their youth period are energetic and restive to make accomplishments.

Health trainers recommend rigorous cardio and aerobic activities, such as:

  • Team sports such as football, basketball, volleyball
  • Sports outing, walking, cycling and running with friends
  • Muscle training activities
  • Swimming
  • Hiking
  • Resistance training

3.) Aerobic exercises for adults

Entering in your thirties and your body starts to lose its vigour and strength of youthfulness. For most of us, this period is generally stressful owing to busy schedules.

Nonetheless, it is necessary to spare at least half an hour to implement aerobic exercises.

These exercises are instrumental to keep the body active and energetic, toned muscles and fat regulation.

While it also endows benefits like lowered stress levels, calm and productive mind.

Owing to distinct physiologies and health risks, hence, men and women activities differ as well.

For women:

  • Build muscles to avoid osteoporosis
  • Weight lifting exercises
  • Stair-climbing
  • Running and jogging
  • Dumbbells
  • Sports activities

For men:

  • Stretching exercises
  • weight lifting
  • running and jogging
  • sports activities
  • Stair climbing

Also Read: The Secret to Naturally Improving Your Serotonin Levels and Mental Health

4.)  Aerobic exercises for older adults

This age is characterized by loss of strength, agility, muscle mass and strength and energetic composure.

Most of the population in their 40s are more into resting rather than engaging in some physical activity.

They should be encouraged to partake in mild aerobic activities.

This would lower the disease risks that haunt people at this age.

It also significantly helps them lessen the usual complaints of pain here and there during this phase.

Some important aerobic activities for these adults are:

For men:

  • Plain walking
  • Jogging
  • Light running
  • Water-based exercises
  • Low-impact exercises
  • Mobility workouts

For women:

  • Running
  • Jogging
  • Cardio workouts
  • Squatting
  • Biking
  • Water-based exercises
  • Stretching exercises

5.)  Aerobic exercises for senior-most adults

There is rarely spotted any person of 50-60 years of age enjoying exercises.

You might wonder, why do they need to exercise?

Yes, definitely they have most of their lives over, but still, they need strength to firm those wobbly legs.

They still require energy to hop and prance without a stick when they are excited.

So, here are some exercises that suit their old bones:

  • Plain walking
  • Minimal-impact exercises
  • Stationary cycling
  • Simple activities like gardening can suffice as an aerobic activity for this age group

Bottom line

Aerobic exercises are great for cardiovascular strength, respiratory health, and general fitness.

No matter what age you are, there are plenty of exercising options, you just require will to do them.

Every age group has its requirements and particularities, and thus workouts too are assorted on that basis.

Aerobic exercises render several benefits, the nicest one being a good life.