9 Exercises to Stay Fit Over 35

Standard Planks

Planks are one of the most complete and easy-to-do exercises you can incorporate into your routine in your 30s. They increase strength and also improve balance and endurance. It's crucial to maintain proper form while doing planks to maximize their benefits.

Barbell Squats

Barbell squats are a compound lift exercise that primarily targets the entire trunk, while also engaging the upper body and core. It's important to use moderate weight to avoid injury, focusing on endurance rather than heavy loads.

Lying Down Leg Lifts

Lying down leg lifts target the core muscles and hip flexors, areas that tend to weaken with age. Variations like hanging leg raises can put stress on the shoulders if overdone, so it's important to perform exercises that reduce strain and effectively target the intended muscle groups.

Elliptical Training

Elliptical training is not only great for cardiovascular health but also helps increase strength, particularly in the arms and core. Unlike running, which can strain the knees and legs, elliptical machines offer a low-impact alternative while still providing a full-body workout. Aim for about an hour per workout session for optimal results.


Push-ups are a classic upper body exercise that requires no equipment and can be done anywhere. They strengthen the chest muscles while also engaging the core, leg muscles, biceps, and triceps. Incorporate push-ups into your routine as a resistance exercise to improve overall strength and balance.


Yoga offers a low-impact exercise routine that focuses on flexibility, mental health, and physical agility. It's a suitable option for individuals of all ages, providing numerous benefits beyond just physical fitness. Embrace yoga as a holistic approach to maintaining overall well-being.


Hiking is an enjoyable way to combine exercise with outdoor exploration. Increasing the distance gradually each time can make it more challenging and rewarding. It offers a great cardio workout while also engaging major muscle groups throughout the body.

Running Routines

Running remains an effective cardio exercise well into your 40s, helping to manage weight and maintain heart health. Start gradually and ensure you have proper footwear and running surfaces to minimize the risk of injury.


Sit-ups are considered one of the least favorable exercises for older individuals due to the strain they put on the lower back. The repetitive motion can potentially lead to lower back injuries or even herniated discs.