Daily exercise recommendations vary significantly depending on age group. Let's break it down by age range:
Children and Adolescents (Ages 6-17):
At least 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily is recommended. This should include aerobic activities (like running, swimming, or biking) for most of the 60 minutes, along with muscle-strengthening and bone-strengthening activities. Source: CDC
Adults (Ages 18-64):
- Moderate-intensity aerobic activity: Aim for at least 150 to 300 minutes per week. This could be brisk walking, cycling, or swimming. Source: Today
- Vigorous-intensity aerobic activity: Alternatively, aim for 75 to 150 minutes per week. This involves activities that significantly raise your heart rate, such as running or high-intensity interval training (HIIT). Source: Today
- Muscle-strengthening activities: Include at least two days a week of exercises that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Source: NHS
Older Adults (Ages 65+):
The recommendations for adults aged 18-64 generally apply, but adding activities to improve balance is crucial to prevent falls. Source: Sweat Consult a doctor before starting any new exercise program.
Important Note: These are general guidelines. Individual needs may vary based on health status, fitness level, and other factors. It's always best to consult your doctor before starting any new exercise program.
