Exercise Guidelines

 

The article, Physical Activity Correlates with Life Span, and How Does Exercise Prolong Life? Discussed the gains from physical activity and exercise. The more intense the activity or exercise, the more health benefits you get.

But how do you know what is the right intensity? The recommendations for this article is from the Department of Health and Human Services and presents the different levels of exercise for diverse age group and medical conditions.

All age groups can benefit from exercise. Pregnant women, the elderly, people with chronic medical conditions and even the disabled

KEY GUIDELINES

Preschool-Aged Children

• Preschool-aged children (ages 3 through 5 years) should be physically active throughout the day to enhance growth and development.
• Adult caregivers of preschool-aged children should encourage active play that includes a variety of activity types.

Children and Adolescents

• It is essential to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that is enjoyable, and that offer variety.
• Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily:
  1. Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
  2. Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
  3. Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.

Adults

• Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic exercise. Preferably, aerobic activity should be spread throughout the week.
• Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
• Adults should also do muscle-strengthening activities of moderate or higher intensity, and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Older Adults

The principal guidelines for adults also apply to older adults.

• As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening exercises.
• Older adults should determine their level of effort for physical activity relative to their level of fitness.
• Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
• When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.

Women During Pregnancy and the Postpartum Period

• Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic exercise should be spread throughout the week.
• Women who habitually engaged in a vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period.
• Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born.

Adults with Chronic Health Conditions and Adults with Disabilities

• Adults with chronic conditions or disabilities, who are able, should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic exercise. Preferably, aerobic activity should be spread throughout the week.
• Adults with chronic conditions or disabilities, who are able, should also do muscle-strengthening activities of moderate or higher intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
• When adults with chronic conditions or disabilities are not able to meet the above vital guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
• Adults with chronic conditions or symptoms should be under the care of a health care provider. People with chronic conditions can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for their abilities and chronic diseases.

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Photo Credits:

• Children Playing Photo by Robert Collins on Unsplash
• Adults Running Photo by Mārtiņš Zemlickis on Unsplash

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