A decade-by-decade guide to getting stronger, faster, fitter, and healthier as you age.
In your 30s, do this 25-minute routine twice a week.
Warm-up Two to three minutes of dynamic stretching — active exercises like leg swings and lunges that mimic natural movements — to help increase elasticity and mobility. Research shows static stretching, such as touching your toes, may even be harmful.
Cardio-Strength Combo Fifteen minutes of alternate kettlebell swings to near-failure; one minute of light rope-jumping to rest between swings. Do three sets of three Turkish get-ups to each side, with one minute of rest between. To do a Turkish get-up, lie flat on the floor with a kettlebell in one hand above your head and stand up straight.
Recovery Two to three minutes on a foam roller, massaging your calf muscles, glutes, and lower back.
To learn how to get stronger, faster, fitter, and healthier in your 40s, click here.