How Much Exercise Do You Need
When it comes to physical activity, some is better than none, and more is better. If you don’t currently exercise and aren’t very active during the day, any increase in exercise or physical activity is good for you. Start slow, and gradually build up the length and intensity of your workouts over time.You don’t need to log all of your daily activity in one session: You can accumulate physical activity in 10-minute bursts, spread throughout the day.
Depending on age, there are different groups of exercises that you should try out.
Young Children (2 to 5 years)
Being physically active every day is important for the healthy growth and development of babies, toddlers and preschoolers. There is not a specific recommendation for the number of minutes young children should be active each day. Children ages 2-5 years should play actively several times each day. Their activity may happen in short bursts of time and not be all at once. Physical activities for young children should be developmentally-appropriate, fun, and offer variety.
Children And Adolescents
To maintain a basic level of health, children and young people aged 5-18 need to do at least 60 minutes (1 hour) of physical activity every day, which should be a mix of moderate-intensity aerobic activity, such as fast walking, and vigorous-intensity aerobic activity, such as running. On three days a week, these activities should involve muscle-strengthening activities, such as push-ups, and bone-strengthening activities, such as running. Many vigorous-intensity aerobic activities can help you meet your weekly muscle- and bone-strengthening requirements, such as running, skipping, gymnastics, martial arts and football.
Adults (18 to 65)
Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level or 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week.
Older Adults (over 65)
To stay healthy or to improve health, older adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity. Older adults aged 65 or older, who are generally fit and have no health conditions that limit their mobility, should try to be active daily and should do 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
Moderate-intensity Aerobic Activity
Moderate-intensity activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you’re exercising at a moderate intensity is if you can still talk but you can’t sing the words to a song. Daily activities such as shopping, cooking or housework count towards your 150 minutes of moderate-intensity activity. It is also important to minimize the amount of time you spend sitting watching TV, reading or listening to music. Some activity, however light, is better for your health than none at all.
Vigorous-intensity Aerobic Activity
Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath.In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.
Muscle-strengthening exercises are counted in repetitions and sets. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions. For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You’ll get even more benefits if you do 2 or 3 sets.
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You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever’s best for you. However, muscle-strengthening activities don’t count towards your aerobic activity total, so you’ll need to do them in addition to your aerobic activity. Some vigorous-intensity aerobic activities may provide 75 minutes of aerobic activity and sufficient muscle-strengthening activity. Exercise with our virtual fitness trainers to get the best exercise experience and and join meltdown challenge.