Exercise is of utmost importance for improving your physical condition. As well as for achieving a better quality of life and maintaining robust health. Those who engage in physical activity live longer and in better shape than those who don’t, but that doesn’t mean you’ll gain more benefits from more exercise.
The number of minutes you should dedicate to daily exercise varies depending on your age. As your exercise routine must adapt to the different needs you experience at each stage of your life.
Age not only determines the type of exercise, but also how many minutes a day you should do it. Especially aerobic activities such as running, walking, cycling, or swimming, which are the most beneficial for your heart and overall health.
How many minutes of exercise should you do per day?
Experts have created three age groups based on life stages, and in which you should adjust your timing and routines to maximize the benefits you get from exercise.
Between 5 and 17 years of age
At this young age, the most recommended time for children is to engage in recreational physical activity and sports for about 60 minutes a day, as the WHO maintains. These include activities such as running, swimming, or walking. Additionally, activities that strengthen the muscles are recommended three days a week.
Between 18 and 64 years of age
At this age, which encompasses most of society, a minimum of 150 minutes of moderate physical activity per week (walking, dancing, doing housework, playing with children, walking the dog) and 75 minutes of more intense physical activity (running, swimming, competitive sports such as soccer or tennis, going to the gym) are recommended.
To help reduce the harmful effects of more sedentary behaviors on health, all adults and older adults should aim to increase their moderate to vigorous physical activity above the recommended level.
From age 65 and older
In this case, the WHO maintains similar recommendations to the previous stage, but dividing exercise into daily sessions lasting at least 10 minutes.
Varied physical activities with diverse components, emphasizing functional balance and moderate or higher-intensity muscle strength training. Three or more days a week, to improve functional capacity and prevent falls.
Why it’s so important to exercise as we age
Exercise regularly contributes to maintaining good health and preventing disease. We all know that a sedentary lifestyle is one of the main enemies of health and that as we age and our bodies adapt to a lack of physical activity, muscles and bones suffer, and this can lead to undesirable diseases or atrophy.
Many diseases can be prevented by maintaining an appropriate exercise routine and some moderate exercise. Since our bodies were designed to be in motion, and muscles require physical activation to stay strong.
For children, teens, and adults alike, regular exercise offers multiple benefits as long as it’s done following expert recommendations and adjusting the frequency and intensity to suit our abilities or potential health problems. Training isn’t the same at 20 as it is at 35 or 50, so it’s important to tailor your training to each person’s age and physical condition.
In that sense, following these CrossFit tips for those over 40 is advisable and can help you stay in shape in your routine. Also as well as being aware that we begin to lose muscle strength in our 30s, and the trend becomes more pronounced at 50.
In that sense, Buddyfit, an online fitness app, summarizes and provides a series of weekly physical activity recommendations (frequency, intensity, duration, type, and total amount) for each age group.
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