Exercise Guidelines: Daily & Weekly Recommendations by Age

How Much Exercise Per Day by Age?

While there isn't a strict "per day" universal rule due to varying weekly guidelines, leading health organizations recommend specific weekly amounts of physical activity, which can be strategically distributed across most days, tailored to the unique physiological needs and developmental stages of each age group.

Understanding the Foundation of Exercise Guidelines

Physical activity is a cornerstone of health at every stage of life, contributing to physical well-being, cognitive function, and mental health. Exercise recommendations are not arbitrary; they are meticulously developed by leading health authorities based on extensive scientific research, aiming to prevent chronic diseases, promote healthy development, and maintain functional independence. These guidelines typically outline minimum thresholds, emphasizing that exceeding these amounts often confers additional health benefits.

Preschool-Aged Children (3-5 Years)

This age group is characterized by rapid physical and cognitive development. The focus is on encouraging natural movement and play.

• Daily Activity: Preschoolers should be physically active throughout the day. This doesn't necessarily mean structured exercise sessions but rather a combination of light, moderate, and vigorous intensity activities.
• Total Time: Aim for at least 3 hours (180 minutes) of physical activity per day, including a variety of activity types.
• Types of Activity:
  • Unstructured Play: Running, jumping, climbing, dancing, playing on playgrounds.
  • Structured Play: Games like "tag," follow the leader, or simple sports activities adapted for their age.
  • Bone-Strengthening: Activities that involve impact, such as jumping, hopping, and skipping, are crucial for bone development.

Children and Adolescents (6-17 Years)

As children grow, the recommendations become more specific regarding intensity and type, focusing on building a broad foundation for lifelong physical activity.

• Daily Aerobic Activity: At least 60 minutes (1 hour) or more of moderate-to-vigorous intensity physical activity per day. This can be accumulated throughout the day.
  • Moderate-intensity: Activities where they can talk but not sing (e.g., brisk walking, playground activities, swimming).
  • Vigorous-intensity: Activities where they can only say a few words at a time (e.g., running, playing basketball, competitive sports).
• Muscle-Strengthening: Include at least 3 days per week of activities that strengthen muscles.
  • Examples: Climbing, push-ups, sit-ups, resistance band exercises, bodyweight exercises, playing on playground equipment.
• Bone-Strengthening: Include at least 3 days per week of activities that strengthen bones.
  • Examples: Running, jumping rope, playing sports like basketball or soccer, dancing.
  • Note: Many activities, like running and jumping, are both aerobic and bone-strengthening.

Adults (18-64 Years)

For adults, the guidelines shift towards maintaining and improving cardiovascular health, muscular strength, and overall functional capacity.

• Aerobic Activity:
  • Moderate-intensity: At least 150-300 minutes per week (e.g., 30-60 minutes on 5 days a week).
  • Vigorous-intensity: At least 75-150 minutes per week (e.g., 15-30 minutes on 5 days a week).
  • Combined: An equivalent combination of moderate and vigorous intensity aerobic activity.
  • Examples of moderate: Brisk walking, swimming, cycling, dancing, gardening.
  • Examples of vigorous: Running, fast cycling, competitive sports, high-intensity interval training (HIIT).
• Muscle-Strengthening: Engage in muscle-strengthening activities of moderate or greater intensity on at least 2 or more days per week, working all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
  • Examples: Weightlifting, resistance band exercises, bodyweight exercises (e.g., push-ups, squats, lunges), heavy gardening.
• Key Principle: Spread activity throughout the week. Even short bouts (e.g., 10-minute walks) contribute to the total.

Older Adults (65+ Years)

For older adults, the focus expands to include balance, flexibility, and maintaining functional independence, alongside cardiovascular and strength benefits.

• Aerobic Activity: The same recommendations as adults (150-300 minutes moderate or 75-150 minutes vigorous per week) apply, but with an emphasis on what is physically feasible.
• Muscle-Strengthening: At least 2 or more days per week, targeting all major muscle groups.
• Balance Training: Include balance training activities on at least 3 or more days per week to reduce the risk of falls.
  • Examples: Tai Chi, standing on one foot, heel-to-toe walking, specific balance exercises.
• Flexibility: Incorporate activities that improve flexibility and range of motion.
• Listen to Your Body: If chronic conditions prevent meeting these guidelines, older adults should be as physically active as their abilities and conditions allow. It's crucial to consult with a healthcare provider to tailor an appropriate exercise plan.

Special Considerations

• Pregnancy and Postpartum: Generally, healthy women should aim for at least 150 minutes of moderate-intensity aerobic activity per week, distributed throughout the week. Consult a healthcare provider for personalized advice.
• Individuals with Chronic Conditions or Disabilities: Exercise is vital, but the type and amount should be determined in consultation with a healthcare professional to ensure safety and effectiveness.
• Sedentary Behavior: Across all age groups, it's important to reduce sedentary time. Break up long periods of sitting with light activity whenever possible.

Understanding Exercise Intensities and Types

To effectively meet daily and weekly recommendations, it's crucial to understand what different types and intensities of exercise entail:

• Aerobic (Cardio) Exercise: Activities that make your heart beat faster and you breathe harder. They improve cardiovascular fitness.
  • Moderate-intensity: You can talk, but not sing. (e.g., brisk walking, swimming, light cycling).
  • Vigorous-intensity: You can only say a few words at a time. (e.g., running, fast cycling, competitive sports).
• Muscle-Strengthening Exercise: Activities that make your muscles work harder than usual. They build and maintain muscle mass and strength.
  • Examples: Lifting weights, using resistance bands, bodyweight exercises (push-ups, squats), heavy gardening.
• Bone-Strengthening Exercise: Activities that produce a force on the bones that promotes bone growth and strength.
  • Examples: Running, jumping, dancing, weightlifting.
• Balance Exercise: Activities that help prevent falls by improving stability.
  • Examples: Tai Chi, standing on one leg, heel-to-toe walking.
• Flexibility Exercise: Activities that stretch muscles and improve the range of motion of joints.
  • Examples: Stretching, yoga, Pilates.

Listening to Your Body and Progressive Overload

While guidelines provide a roadmap, individual responses to exercise vary. It's crucial to:

• Listen to Your Body: Pay attention to signs of overexertion, pain, or fatigue. Rest and recovery are as important as the activity itself.
• Start Gradually: If new to exercise or returning after a break, begin with lower amounts and intensities, gradually increasing as your fitness improves.
• Progressive Overload: To continue making gains, gradually increase the duration, frequency, or intensity of your workouts over time.

The Importance of Consistency and Variety

Consistency is paramount. Regular, even if shorter, bouts of activity are more beneficial than sporadic, intense sessions. Incorporating a variety of activities can prevent boredom, work different muscle groups, and reduce the risk of overuse injuries.

Conclusion

The question of "how much exercise per day by age" is best answered by understanding the evidence-based weekly recommendations and distributing them appropriately. While the specific minutes and types of activity vary by age group, the overarching message remains consistent: regular physical activity is essential for health, well-being, and longevity at every stage of life. Always consult with a healthcare professional before starting any new exercise program, especially if you have underlying health conditions.