exercise physiology

How much exercise is right for you?

 

Our bodies change as we age, and so do our exercise needs. So, let’s take a look at how to Exercise Right for your stage of life…

The department of health recommends:

Children aged 5 – 12

 

  • For health benefits, children aged 5–12 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day.
  • Children’s physical activity should include a variety of aerobic activities, including some vigorous intensity activity.
  • On at least three days per week, children should engage in activities that strengthen muscle and bone.
  • To achieve additional health benefits, children should engage in more activity – up to several hours per day.

Adolescents aged 13 – 17

 

  • For health benefits, young people aged 13–17 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day.
  • Young peoples’ physical activity should include a variety of aerobic activities, including some vigorous intensity activity.
  • On at least three days per week, young people should engage in activities that strengthen muscle and bone.
  • To achieve additional health benefits, young people should engage in more activity – up to several hours per day.

Adults aged 18 – 64

 

  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
  • Be active on most, preferably all, days every week.
  • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle strengthening activities on at least 2 days each week.

Older Adults 65+

 

  • Older people should do some form of physical activity, no matter what their age, weight, health problems or abilities.
  • Older people should be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.
  • Older people should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all, days.
  • Older people who have stopped physical activity, or who are starting a new physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity.
  • Older people who continue to enjoy a lifetime of vigorous physical activity should carry on doing so in a manner suited to their capability into later life, provided recommended safety procedures and guidelines are adhered to.
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