20s & 30s
The ideal workout schedule includes 30 to 60 minutes a day of cardiovascular exercise, two to three sessions of strength training a week, regular stretching, and balance practice to minimize the usual deterioration in the balance as we get older.
Strength training is even more important now to combat the quarter-pound of muscle most women lose every year (while gaining at least that much in fat) after age 40. Remember: You want to exhaust your muscles. So as you get stronger, do extra reps, and use heavier weights. You should also pump up your aerobic workout.
50s & Up
Ideally, you still want to get 30 to 60 minutes a day of aerobic exercise, but now you can mix in a moderate activity like walking with high-intensity workouts. Make sure you also do some strength training-again, ideally, two to three times a week.