What Level of Exercise is Recommended for Your Age?

The level of exercise recommended varies by age group. Here are general guidelines based on recommendations from health organizations like the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC):

Children and Adolescents (6-17 years)

  • Aerobic Activity: At least 60 minutes of moderate-to-vigorous intensity physical activity every day. This should include vigorous-intensity activities at least 3 days a week.

  • Muscle-Strengthening: Activities like climbing or push-ups, at least 3 days a week.

  • Bone-Strengthening: Activities like running or jumping, at least 3 days a week.

Adults (18-64 years)

  • Aerobic Activity: At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of both. The activity should be spread throughout the week.

  • Muscle-Strengthening: Activities involving major muscle groups on 2 or more days a week.

Older Adults (65 years and older)

  • Aerobic Activity: Same as adults (150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week).

  • Muscle-Strengthening: Activities involving major muscle groups on 2 or more days a week.

  • Balance and Flexibility: Activities that improve balance and prevent falls on 3 or more days per week.

  • Adaptation: Older adults with chronic conditions should be as physically active as their abilities and conditions allow.

General Tips

  • Intensity Levels: Moderate-intensity activities include brisk walking, dancing, or gardening, while vigorous-intensity activities include running, swimming laps, or cycling fast.

  • Variety: Engaging in different types of physical activities can help prevent boredom and reduce the risk of injury.

  • Consistency: Regular physical activity is more beneficial than sporadic high-intensity workouts.

It's important to tailor physical activity to your fitness level, health conditions, and preferences to ensure it's safe and enjoyable. If you have specific health concerns, it's advisable to consult with a healthcare provider before starting a new exercise regimen.

ArticlesChristopher Swartzpersonal training, personal trainer, strength training, fitness training, barbell, barbell training, corvallis, oregonComment