In a world where sitting often replaces movement, staying fit isn’t just a lifestyle choice — it’s a long-term investment in quality of life.
Whether you’re in your 20s or 80s, physical activity offers something priceless: the ability to live fully, independently and energetically at every stage of life.
“Fitness matters at every age because it’s a key component of longevity,” says Dr. Robin Motter-Mast, chief of staff at Greater Baltimore Medical Center HealthCare and a board-certified family medicine physician. “Fitness is associated with a significant decrease in morbidity and mortality.”
But what does staying fit really look like over the decades? And how can people of all ages embrace movement that works for them? We spoke to two experts — Dr. Motter-Mast and Justin Dominick, senior director of fitness at the Jewish Community Center of Greater Baltimore — to break it down.
Your 20s and 30s are the prime decades for building the strength and endurance you’ll rely on later.
“In your 20s and 30s, it’s important to stay active and build nice, strong muscle mass,” Dr. Motter-Mast says. “You want a strong heart, healthy bones and lean muscle, because starting at age 30, we begin to lose muscle mass and we can’t reverse that. So, it’s crucial to build a great baseline early.”
Aerobic activity, endurance workouts and strength training should all be in the mix. And yes, that includes resistance training. “Strength training helps preserve the muscle mass you’ll need later in life,” she says.
Once you hit your 40s and 50s, exercise becomes less about performance and more about preservation and flexibility.
“You’re starting to see some changes in your body,” Dr. Motter-Mast says. “This is when maintaining your muscle mass and flexibility becomes more important. You want at least two days a week of weightlifting, along with stretching and mobility work.”
Cardio still plays a role, but attention to form, variety and frequency becomes key. Justin Dominick agrees: “Fitness is the building block as you get older. We all age — it’s just biology — but exercise helps you age better.”
In your 60s and up, the priorities shift toward balance, mobility and maintaining independence.
“You should increase your attention to light weightlifting two to three times a week,” Dr. Motter-Mast says. “But also start focusing on balance. We lose the body’s ability to sense its position and movement in space as we age, and with that, the risk of falling increases.”
Falls in older adults can lead to serious injuries and setbacks. “Working on balance reduces your risk of falling and helps you stay mobile and independent longer,” she says.
Dominick has seen this firsthand at the JCC, where he oversees fitness for all age groups. “I’ve seen people start in their 60s, 70s, even 80s due to a health issue — and they’ve made tremendous progress,” he says. “And then there are the ones who’ve been active their whole lives and are now enjoying the rewards: they’re traveling, getting on the floor with their grandkids, and not constantly seeing doctors.”
So what’s the secret to sticking with fitness across the decades? Here’s what our experts recommend:
Find What You Love: “Fitness can look like a lot of different things,” Dominick says. “There’s no one-size-fits-all. Whether it’s pickleball, walking, or dance, you’ve got to find something you enjoy. If you don’t enjoy it, you won’t stick with it.”
Mix It Up: A well-rounded routine is essential. “If all you do is run, you’re only hitting certain muscles,” Dr. Motter-Mast says. “Varying your workout gives you a full range of motion and better results.”
Move Throughout the Day: Exercise doesn’t have to happen in a gym. “Take walk breaks, garden, play with your grandkids — just move,” Dominick says.
Listen to Your Body: “Discomfort is OK; pain is not,” Dr. Motter-Mast says. “If something hurts, modify or stop. It’s not a badge of honor to push through pain. And if something lingers, get it checked out.”
Dominick adds, “Our bodies give us cues. Don’t ignore them. Sometimes you need a rest day. That’s part of training too.”
Stay Social: Surrounding yourself with others can keep you motivated. “Fitness and socialization go hand in hand,” says Dr. Motter-Mast. “Group activities not only make exercise fun but improve mental health, too.”
At the JCC, social fitness is on full display. “We have pickleball groups, water aerobics groups, gym buddies,” says Dominick. “People come in, see their friends and move together. It builds community — and consistency.”
Wondering how hard to work out? Use the talk test. “If you can speak in full sentences, that’s low intensity,” Dr. Motter-Mast explains. “If you can talk but not sing lyrics, that’s moderate. If you can’t get a full sentence out, you’re at high intensity.”
The Centers for Disease Control recommends 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week. “Low intensity is better than nothing,” says Dr. Motter-Mast, “but it’s not the goal.”
Fitness isn’t reserved for athletes or the young. It’s for anyone who wants to age with grace, health and autonomy.
“Physical inactivity is the fourth-leading risk factor for global mortality,” says Dr. Motter-Mast. “That should be a wake-up call.”
And while it’s easy to delay, the best time to start is now. “It’s never too late,” says Dominick. “Even small steps can lead to big changes over time.”
So find an activity you love, grab a friend and get moving — your future self will thank you.
