Physical activity is important for everyone, but how much you need depends on your age.
According to the USDA, here are the US Government recommendations and guidelines for Physical Activity for Adults, Teenagers and Children and very young children.
Remember: you are never too young or too old to start exercising! You can start in your 50s, your 60s, and even your 70s! Just make sure you train SMART and rely on a knowledgeable Personal Trainer to design a personalized workout program for you.
Adults (18-64 years)
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. Yes, you heard it, lift some weights at least twice a week!
Children and adolescents (6-17 years)
Children and adolescents should do 60 minutes or more of physical activity each day. Most of the 60 minutes should be either moderate- or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening activities, like climbing, at least 3 days a week and bone-strengthening activities, like jumping, at least 3 days a week. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally appropriate, fun, and offer variety.
Young children (2-5 years)
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.
Physical activity is generally safe for everyone. Take note then: 2 and a half hours of moderate aerobic activity and 2 days a week of resistance training (that is: lifting some weights!).
Just make sure you rely on a professional to guide you through the process of getting in shape, if you haven’t been active in a while!
Get started: contact me and start improving your health and your quality of life today!
Yours in Health,