Recommended amount of physical activity based on age groups

There are different types of exercise that you can try to help stay active during the COVID-19 pandemic. No matter what kind of physical activity you choose to do, you’ll benefit by improving your health and reducing quarantine stress.  

Aerobic exercise, also known as cardio, is continuous physical activity that increases your heart and breathing rates, and helps to improve the function of your heart. Examples of aerobic exercise include walking, jogging, swimming, and cycling.

Aerobic exercise also varies in intensity. With moderate-intensity exercise, you should still be able to talk even though your heart and breathing rates are higher than normal. Brisk walking and bike riding are some examples of moderate-intensity exercise. With vigorous-intensity exercise, you should not be able to talk without needing to catch your breath. Vigorous-intensity exercise includes jogging, swimming, and cross-country skiing.

Resistance and weight-bearing exercises are repetitive movements using weight and gravity as a source of resistance to strengthen your muscles and bones. Examples of resistance exercises are those that use your own bodyweight, weights, or resistance bands. Weight-bearing exercises include walking, hiking, climbing stairs, jumping, or dancing.

How much exercise is enough? It depends on your age.

Age Group

Recommended Physical Activity

1 year and under

  • Engage your infant in various floor-based physical activities several times per day
  • If your infant is not yet mobile, try to include at least 30 minutes of physical activity on their tummy each day

1 to 2 years old

  • At least 180 minutes of physical activity throughout the day, regardless of the exercise intensity

3 to 4 years old

  • At least 180 minutes of physical activity daily, where at least 60 minutes is energetic play

5 to 17 years old

  • At least 60 minutes of moderate- to vigorous-intensity aerobic exercise daily
  • For at least three days per week, include vigorous-intensity aerobic exercise, as well as muscle- and bone-building exercises

18 to 64 years old

  • At least 150 minutes of moderate- to vigorous-intensity aerobic exercise throughout the week, with each session lasting 10 minutes or more
  • For at least two days per week, include exercises that involve major muscle groups to build muscle and bone

65 years old or older

  • At least 150 minutes of moderate- to vigorous-intensity aerobic exercise throughout the week, with each session lasting 10 minutes or more
  • For at least two days per week, include exercises that involve major muscle groups to build muscle and bone
  • If you have poor mobility, include exercises that improve balance and prevent falls for at least three days per week

 

All material copyright MediResource Inc. 1996 – 2021. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Staying-Active-During-COVID-19