How much you should actually exercise for your age has been revealed

Do you want to live to 100?

Well, these expert health writers have published an e-book which will help you do just that. How to Live to 100, was written by Lindsay Lyon, Kimberly Palmer, and Philip Moeller and tells readers how much they should be exercising from their early adulthood right up until they're 70. They found that having a life long programme rather than a short term one is much better for your health and as a result will help you reap the rewards. In short, don't just exercise loads while you're in your 20s and 30s, keep it up throughout.  

20s

This is a good period in your life. You can fill your body with all the big dinners and sweets you want and it will still function as normal. However, you are not taking full advantage of what the writers describe as your fitness base. This is the muscle strength you build up in your 20s which will stay with you into your old age. The book recommends doing these activities and you should aim to exercise two-three hours per week at a comfortable 8 reps at least and exceeding no more than 12: Lifting weights Pushups Lunges  

30s

This period is all about diversification. Your 30s should be about trying something new with your body like a new programme. Why is this? Because one sport or form of exercise will overwork certain parts of your body while neglecting others at the same time. These exercises in your 30s will mix upper and lower body strengths: Cross-training Cycling Running Swimming Yoga Tai chi Dancing Stretching is also very important. 40s This is when your start preserving your strength and you begin the big fight against belly fat. The book says that this is when people stop lifting weights when in fact, it should be the time in their life where they up the ante. Muscle strength in both genders drops by 5% to 8% in this period. The trick is to keep your muscle lean and your metabolic rate high and as a result, you will keep the fat at bay. Weight lifting Consistent exercise - regular exercise will fight off stress which your hormones kept under control for years.

50s

This is when the aches and pains start coming into play. However, this shouldn't put you down either. Have a sore knee? Take up swimming. Can't swim? Start Yoga. There is an answer to every solution, you just need to adapt your exercise programme around it. Pilates & Yoga - Both great for back strength and stops posture from curving forward. Aerobics 60s  You're not about to stop and your exercise shouldn't either. The book says that having great upper body strength will bode well when you take a tumble and good exercises for this are: Weight lifting (at least once, ideally two or three times per week for 30 minutes and alternate between upper body and lower body). Zumba Water aerobics 70s The hard workouts stop but you still have to remain active, even if it's from a chair at home. Arm raises with resistance bands Leg lifts Aerobics Stretching We all want to be as healthy for as long as possible and these tips may just hold the key.