Working out can be a puzzle – for some it is a drag, and for others it can be an addiction. The common excuse for women putting off exercising is due to age, existing conditions or the risk of being injured. So just how does one start?

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For women, the stakes are high when we put our fitness in perspective. Our body undergoes hormonal changes through the years from youth to menopause, plus a sedentary life can contribute to a decrease in metabolism, leading to reduced muscle and bone mass, resulting in poorer functionality (our ability to walk, move, coordination and balance).

Studies have shown that staying active as early as possible has a positive effect on health as we age. A 2014 study focusing on women showed that physical activity plays a pivotal role in slowing down physical decline, improves functionality and even quality of life.

Whether you are all of 23 or trying something new at 53, it’s never too late to adapt or try new healthy habits. A Harvard Medical Study found that most people can ease into a fitness regime fairly easily and quickly.

We spoke with three experts in their field to help you on your fitness regime for any age: Evy Bellina, 33, co-founder of Omni Strength and a personal trainer for the past 10 years; Fiona Chia, principal nutritionist and managing director at Health Can Be Fun; and Dr James Wee, orthopaedic surgeon at Oxford Orthopaedics.

The common thread which all three experts shared is this: The earlier you start building your fitness foundation and watching your diet, the longer you can enjoy the benefits of having this fit and healthy baseline.