Physical activity guidelines for chidren, adults and older adults

Physical activity guidelines for chidren, adults and older adults

According to 2015 Dietary Guidelines Advisory Committee ,


Recommendations for Children and Adolescents Ages 6 to 17 Years:

Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.

Aerobic: Most of the 60 or more minutes a day should be either moderate or vigorous intensity aerobic physical activity, and should include vigorous intensity physical activity at least 3 days a week.
Muscle strengthening  As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle strengthening physical activity on at least 3 days of the week.

Bone strengthening  As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone strengthening physical activity on at least 3 days of the week.

It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Recommendations for Adults Ages 18 Years and Older

All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate and vigorous intensity aerobic activity.

Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it  should be spread throughout the week.

For additional and more extensive health benefits, adults should increase their aerobic physical

activity to 300 minutes (5 hours) a week of moderate intensity, or 150 minutes a week of vigorous
intensity aerobic physical activity, or an equivalent combination of moderate and vigorous
intensity activity. Additional health benefits are gained by engaging in physical activity beyond

this amount.

Adults should also do muscle strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Recommendations for Older Adults
The PAG recommendations for adults also apply to older adults. In addition, the following Guidelines  are just for older adults (ages 65 years and older):
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.
Older adults should do exercises that maintain or improve balance if they are at risk of falling. 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.

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