Being active is an important part of staying healthy at any age.
Just by spending the optimal amount of time exercising each week, you’ll become healthier.
Regular exercise helps to maintain a healthy weight and drastically lower your risk of developing heart disease, diabetes, osteoporosis, hypertension, various cancers, and an array of other dangerous and deadly conditions.
So exactly how much exercise do you need in order to reap all the rewards?
The answer to this magic question depends on your age. Keep reading to see how much you should be working out throughout life.
Children Ages 6 to 17
Children and adolescents need at least one hour (60 minutes) of physical activity every day. You may think that’s an unrealistic expectation, but there’s a good chance your child is already meeting this recommendation or is at least close to it. Think of recess and gym class at school, and simply running around outside after school with friends. It’s a lot easier for kids to find enjoyment out of age-appropriate physical activities, and because they’re not working full-time jobs, they can get plenty of exercise with ease.
The three types of activities kids should include in their hour of exercise are aerobic activity, muscle-strengthening exercises, and bone-strengthening exercises. Aerobic activities get the heart pumping and should make up the majority of a child’s hour of exercise. Examples include running, fast-paced walking, riding bikes, and swimming. Older children and young teens may prefer lifting weights or playing on a sports team.
Adults Ages 18 to 64
The amount of exercise needed by a healthy adult of normal weight is broken down into two categories: moderate-intensity and vigorous-intensity exercises. Each week, adults need either five hours (300 minutes) of moderate exercise each week or two and a half hours (150 minutes) of vigorous exercise each week, as well as muscle-strengthening activities at least two days of the week.
What counts as moderate-intensity exercise? If you’re able to talk but not able to sing the lyrics to a song, then you’re probably exercising at a moderate level. Activities considered moderate intensity include brisk walking, water aerobics, doubles tennis, or riding a bicycle on level ground.
Vigorous exercise takes place when you’re breathing fast and your heart rate is elevated. You know you’re at a vigorous level if you’re unable to talk without pausing for breath. Examples include swimming laps, jogging, running, playing singles tennis or basketball, or bike riding on hills or at a fast pace. In addition to aerobic exercise, adults need to add muscle-strengthening exercises to their routine at least two days a week. These exercises should target all muscle groups (shoulders, arms, chest, abdomen, back, hips, and legs) and include activities such as weight lifting, push-ups, sit-ups, resistance bands, pilates or Yoga.
Adults over 65 years of age who are in good physical health should aim for two and a half hours (150 minutes) of moderate exercise or one hour and fifteen minutes (75 minutes) of vigorous exercise every week.
If you’re not sure where to start when it comes to exercise or if you have an illness or disability that affects your ability to exercise, Sheddon can help you. We will work with you to find exercises and gym equipment that work for you so that you can live a strong and healthy life! If you have any questions or would like to book an appointment, please contact us at (905)849-4576 or on our website at www.sheddonphysio.com. You can also follow us on instagram @sheddonphysio for all things rehab related!