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As spring rolls in with summer not far behind, people of all ages begin to get serious about their fitness goals<\/a> and getting in shape<\/a>. But what exactly does being \u201cin shape\u201d mean? The answer is complex and depends on who you ask.<\/p>\n \u201cBeing in shape<\/a> can mean different things depending on the context,\u201d says Asad Siddiqi, D.O.<\/a>, chief of rehabilitation medicine at New York Presbyterian-Brooklyn Methodist Hospital in New York City. There is no one-size-fits-all definition. <\/p>\n Still, experts typically agree that the concept boils down to maintaining a healthy weigh<\/a>t, exercising regularly, and receiving adequate nutrition through a balanced diet. \u201cTo me, being in shape means a person has the physical strength and flexibility to accomplish daily tasks and enjoys a fulfilling life,\u201d adds Siddiqi.<\/p>\n The American College of Sports and Medicine<\/a> guidelines recommend adults get 150 minutes of moderate-intensity weekly activity. Moving your body is vital to staying in shape, but most adults fall short. According to an older study by the Centers for Disease Control and Prevention, only 28% of Americans are physically active, and that activity level steadily declines with age. Siddiqi says it\u2019s never too late to start moving and that doing anything is better than nothing. \u201cThink about exercise as an investment,\u201d says Siddiqi, \u201cnot just for our health today, but for the rest of our life.\u201d<\/p>\n Aside from moving your body, experts say maintaining a good diet is crucial for getting\u2014and staying\u2014in shape. \u201cThe first step is healthy eating,\u201d says registered dietitian nutritionist Ruth Frechman, owner of On the Weigh, a private practice that specializes in weight loss and nutrition education in Los Angeles. To ensure a balanced diet, Frechman advises clients of all ages and genders to visually divide their plate into quarters: one quarter should be protein, one quarter should be carbs, and the rest should be vegetables. This food combo gives you energy and contains the vitamins and nutrients your body needs to function. <\/p>\n Aside from these basics, the following tips will help you look and feel your best in every decade.<\/p>\n Around your third decade, you may notice your favorite jeans may fit a little differently, and you\u2019re less flexible than you were in your 20s. This is likely due to an increase in body fat and a loss of muscle mass. In addition to establishing an exercise and nutrition regimen to help keep your body strong, you should focus on chronic condition prevention. <\/p>\n Frechman also recommends staying on top of your blood work to ensure nutrient levels, and heart, thyroid, and kidneys are in good standing. Frenchman also recommends staying within your body mass index (BMI) range when managing your weight. Though BMI has recently been criticized as an inaccurate tool, Frenchman says \u201cI\u2019m a believer in BMI because extra weight causes inflammation<\/a>, which can lead to early health conditions, like diabetes<\/a> and high cholesterol<\/a>.\u201d<\/p>\n Your 40s are when hormone and strength levels decrease, and health conditions, like osteoarthritis may and high blood pressure<\/a> may arise. To nip aliments in the bud, your wellness routine should be customized to address your specific health concerns, advises Siddiqi. \u201cMaybe you\u2019ve noticed that your cholesterol or blood sugar is a little high, you\u2019ll need to adjust to a type of exercise<\/a> and diet that might help reduce it,\u201d he says.\u00a0\u00a0<\/p>\n Your 50s are a prime time for getting in shape because you\u2019re setting the stage for your second half of life. Your metabolism begins to slow down at this age, women start to experience menopause<\/a>, and bones may become more fragile. Siddiqi suggests focusing on a fitness routine that improves balance and strength, he recommends workouts like Tai Chi. <\/p>\n To make up for a slower metabolism, Frechman advises eating smaller meals. She also suggests talking to your doctor about which dietary supplements you may need if you aren\u2019t getting adequate nutrition from your food. Some people have a decrease in minerals like calcium as they age, which is necessary for strong bones. <\/p>\n But Frenchman\u2019s most important advice is appropriate for all ages: \u201cEnjoy life and do what makes you happy<\/a>.\u201d<\/p>\n<\/div>\n\nExercise to stay in shape<\/strong><\/h2>\n
Eating <\/strong>healthfully<\/h2>\n
How to stay in shape in your 30s<\/strong><\/h2>\n
How to stay in shape in your 40s<\/strong><\/h2>\n
How to stay in shape in your 50s<\/strong><\/h2>\n