As we get older, the need and importance of exercise changes. You need to know exactly what it is that you should be focusing on during each decade so that you can remain healthy and vibrant, as well as keep that powerful, strong body you have worked so hard for.

There are physical and emotional changes that go along with each set of 10 year increments. And every decade promotes new benefits and challenges to keep you on your wellness plan. The years of 20 to 39 really are not considered high risk. Your agenda during these two decades is to have fun, enjoy your youth and start healthy habits that make it easier to maintain a healthy lifestyle year in and year out.

FORTIES

These are great years. Most people have an established career or family by then. You have worked hard at making sure fitness and clean living are a priority and now you just need to ride the wave. However, there will be some sneaky changes to be cognizant of during this period. Your main goal is to stay healthy, sharp, and energetic.

What happens now?

• Metabolism: Slows by 2 percent per decade from this point forward.

• Muscle: More challenges to build muscles starting now.

• Bone: Starting in your 30's you lose approximately 1 percent a year.

• Libido: Men start to lose that desire due to stress. Women start to feel the effects of hormonal changes.

• Stress: Tends to be more elevated due to increased responsibilities for children, aging parents, more focus on health issues, career, and finances.

• Depression: Tends to be a factor due to stress.

Your Personal Catalyst Of Change For Your 40's:

Eat breakfast every day.
WHY? It boosts metabolism, which is highest in the morning, ensures you are energized for the day's activities and prevents cravings that arise when blood sugar drops later in the day.

Keep OR start strength training.
WHY? You need to elevate your resting metabolism to guarantee you burn more calories even when you're watching TV. Added benefit: increased bone strength, sustainable balance and added injury prevention. Let's face it, as we age we get a little clumsier. Stronger bones and less likelihood of falling will keep you active.

Bonus: Strength-training also helps you shore up bones, maintain balance, and avoid injury.

Women should add calcium and vitamin D to their supplementation.
WHY? Experts feel the levels of calcium and vitamin D naturally produced decrease as you age. Women have a higher chance of osteoporosis as well. Recommended dosage – 1,000 mg of calcium and 400 to 800 IU of vitamin D.

Eat more protein.
WHY? Other than the fact that it helps with your metabolism, lean muscle mass and energy; more protein just puts you in a better mood. Aim for 0.8 g to 1 g per pound of body weight total each day.

FIFTIES

You have now made the switch from thinking that eventually things will need to be dealt with, to knowing it's time to get and stay on top of your body. For women, there is the issue of menopause—which affects just about every system in your body. Men have a higher risk of prostate issues as well as depression and effects from an overactive youth.

What happens now?

• Heart disease: Risk goes up to almost 40 percent. Stay aware of cholesterol, blood pressure and activity levels for the best return on your investment.

• Women and Menopause: You need to talk to your doctor about estrogen. Main concerns are hot flashes, night sweats, and a rising risk of heart disease and osteoporosis.

• Men and colorectal cancer: More than 90 percent of cases occur after age 50. It's time for a regular colonoscopy.

• Immune function: Declining and lower than usual, but it can be managed with a healthy lifestyle. It's no time to fall off the exercise band wagon.

• Memory: Studies show memory decreases starting now. Crossword puzzles and learning a new hobby are great ways to make sure you stay sharp and vibrant.

Your Personal Catalyst Of Change For Your 50's:

Get at least seven hours of sleep.
WHY? Studies show those who ensure they get 7-9 hours of sleep a night live longer. But hot flashes for women and conditions like arthritis and stress make it more difficult to get solid sleep. Your body senses the lack of sleep and releases a hormone which hinders immunity and makes you more susceptible to sickness. Get your 7 hours of sleep and you increase your memory, mood, which is important in building bone and muscle mass.

You told your kids… But now it is your turn to eat more green and leafy vegetables.
WHY? Dark lettuce and spinach effectively lower risk of heart disease and vegetables, fruit, legumes, fish, poultry, and whole grains all help as well.

Take a multivitamin… (You should have for decades. But if you haven't, start NOW.)
WHY? Getting enough zinc, iron, beta-carotene, folic acid, and vitamins B6, B12, C, D, and E gets harder to do as we age. You want to ensure you are doing everything possible to keep your immune system working on all cylinders. Try and get most of your nutrients from fruits, vegetables, and whole foods, but make sure you cover all the bases by taking a multivitamin.

Keep a food log.
WHY? Keeping track of food intake doubles your chances for weight loss because you are aware of everything you put in your mouth. And keeping a reasonable body weight with low body fat decreases your chance of developing Alzheimer's disease.

Get moving so you can think better.
WHY? You want to keep your mind focused and sharp. Moving decreases the likelihood of many things, but especially your risk of dementia.

SIXTIES

You developed solid habits in your 40's and 50's; it's time to reap the benefits. Your quality of life is directly proportionate to how you take care of yourself every day.

What happens now?

• Oxygen: The ability to intake oxygen decreases by up to 1/3 compared to when you were 25.

• Vitamin B12: Studies show we need more of it for digestion as we age.

• Joints: The hip and other key joints are more likely to develop arthritis. Stay on top of it.

• Creativity: Willingness to express yourself is at its highest ever. Share your knowledge.

Your Personal Catalyst Of Change For Your 60's:

Exercise five to six days a week.
WHY? You can boost your level of oxygen intake by 15%.

Create a systemized supplement plan.
WHY? Each decade you have added more vitamins and supplements to keep your body efficient. Hopefully you are not on any major medications. Taking your supplements at regular and prescribed intervals guarantees you are playing at your best.

Time for More Fiber.
WHY? This decreases symptoms of poor digestion and diverticulitis. Good suggestions are pears, apples, and beans.

Work your pelvic muscles.
WHY? Reverse any chances or symptoms of incontinence by squeezing the muscles that control your urine flow and hold for 10 seconds. Do this 3x a day and you will see massive improvement in any issues you have while also preventing future problems.

Stretch your mind.
WHY? The more active you stay, the happier you are and the better your memory. What better way to beat an onset of depression and memory loss than by learning something new?

Show what it really means to be young at heart. It's inevitable that we are going to experience different things as we age. You might have to grow older, but you don't have to grow up.

Article by Bobby Kelly