The benefits of exercising with age

We don’t need to tell you that exercise is important. Regular physical activity helps to maintain a healthy weight, reduces the risk of various conditions such as heart disease and is proven to benefit mental health. Depending on your age, the way you work out, the type of exercise you’re doing and for how long you’re doing it can make a real difference.

Here’s our handy guide to working out through the ages; from the blank canvas of childhood to your golden years:


Kids playing Squash at Bluecoat Sports

Ever noticed how your little ones seem to have bundles of energy and always be on the move? It’s a good job: our early years is when the human body builds up bone density, healthy muscles and joints so it’s important to make sure we’re exercising regularly even when we’re young. Controlling a healthy body weight is also important during childhood and the level of fitness and exercise during this time can really set a precendent for later life. It’s recommended that children partake in an hours’ worth of exercise each day to get their blood pumping, their heart racing and their metabolism going. This could include at-home activities such as trampolining, skipping and dancing or perhaps sign them up to a class here at Bluecoat Sports such as Junior Squash, Gymnastics or Indoor Cycling.

Teen and early adult years

Weight resistance training at Bluecoat Sports

Much like your childhood, the teenage years are hugely important when it comes to exercise and keeping fit. Your body tends to be going through a lot of changes when you hit your teens so it’s important to keep moving and healthy. It’s also a great time to really discover your strength and take up a new hobby; perhaps even with a group of friends. As in your early years, the NHS recommends sixty minutes of exercise a day for teenagers that should include some moderate-intense aerobic activity such as walking, running or cycling. It’s also recommended that teens include muscle-strengthening exercises in their routine such as push-ups or resistance training to maintain healthy joints and muscles as their body prepares for adulthood. One of our most popular Classes is Multi-Circuits thanks to its mix of high intensity cardio and stress-busting moves so why not give it a try?


Adult Spin class in action at Bluecoat Sports

Mixing up your exercise routine during adulthood is key: that means a combination of cardiovascular exercise and weight/resistance training. Between the ages of 21-65, your body can go through a huge amount of change and is particularly susceptible to factors such as obesity, high blood pressure, stress and anxiety. Therefore, it’s arguable the most important period of your life to get fit and healthy and maintain a stable BMI. Here at Bluecoat Sports, we recommend exercising at least 3-4 times a week and taking part in a variety of activities. Mix it up with weight training in the gym, indoor Cycling Classes and some swimming. It’s important to keep an eye on yourself though: if you get injured at any point or are feeling unwell, check with your GP that you’re OK to continue exercising or if you should take a rest until you’re fully better. Having said that, the endorphins released during exercise, particularly as an adult, can hugely benefit your mental wellbeing and boost your mood so even if you’re not feeling quite up to it, try to stick to a varied routine to keep yourself motivated and healthy.

Golden years


Think you’re too old to exercise? Think again! You might be heading toward or already enjoying retirement but that’s no excuse to relinquish your Gym membership and settle into the sofa. Keeping active during your later years is hugely important and can help extend your lifespan significantly so it’s not a time to slack! Exercise can improve pain management and prevent or ease conditions such as arthritis, heart disease and even cancer. Just take it easy: now’s your time to not be so hard on yourself. Taking a bike ride, having a gentle swim or joining a Yoga class is a great way to keep your body moving and burning calories whilst giving your joints and muscles a bit of respite. Of course, we’re not saying you can’t run a marathon if you really want to! Know your limits and only do what you feel you can. Why not try to get together with some friends for a game of badminton or sign up to one of our Pilates courses?