Experts recommend that adults get at least 150 minutes of moderate weekly physical activity (just over 20 minutes a day). While this can be challenging to fit into a busy lifestyle, making an effort to meet these guidelines is essential for your health and well-being. These recommendations also ensure every age group and individual receives the appropriate level of activity for their unique needs and achieves their best health outcomes.
Children and Adolescents
Kids should get 60 minutes or more physical activity a day. This should be an age-appropriate activity they enjoy – team sports, going out for a bike ride, running, or whatever they are willing to do. Most of this should be moderate to vigorous physical activity and should also include muscle and bone strengthening activities at least three days a week. Don’t assume that school will take care of this for you…and don’t force kids to do activities they don’t enjoy. At this age, fostering a positive and enjoyable relationship with movement through fun and play is essential and our Sworkit Youth Activities can help your kiddos achieve that!
Adults 18 to 64 Years
The recommendation is at least 150 to 300 minutes of moderate aerobic activity or 75 to 150 minutes of vigorous activity (this means you can’t carry on a conversation). On at least two days a week, you should do muscle-strengthening activities, such as resistance training or weight lifting, that involve all major muscle groups. Even with regular exercise, it’s crucial to get up and move every hour, avoid prolonged sitting during your workday, and incorporate both aerobic and resistance training into your routine for optimal health.
Get up frequently from your desk to stretch and walk around. Just like kids, adults should do activities they enjoy so working out is less of a chore. Yes, adults with mobility issues can and should still engage in weekly physical activity. Our Sworkit chair or desk workouts can help a lot with this.
Active Aging Older Adults
It’s best to stay active as long as your health allows. You should continue to do 150 to 300 minutes of moderate-intensity aerobic activity for as long as you can, and continue to do resistance training. However, you should add balance, agility, and coordination exercises at least two to three days a week for 20 to 30 minutes. Yoga and tai chi are great choices. Sworkit has some great balance exercises you can try from our 50+ Fit Collection for improved mobility, functionality, and strength.
Keep checking in with your doctor on the type of exercise you can and should do. For example, if your joints are an issue, you may want to switch to water aerobics.
Pregnant and Post-Partum Individuals
If you are pregnant, continue your current physical activities once approved by your doctor, and maintain them as long as you feel comfortable. Exercise reduces your risk of excessive weight gain and gestational diabetes before birth and your risk of postpartum depression and persistent weight gain after delivery. However, you may be advised to reduce the intensity of exercise.
If you choose to start an exercise regimen during pregnancy, talk to your doctor first and be careful to warm up and cool down properly. Do at least 150 minutes of moderate-intensity aerobic activity each week, light resistance training, pilates, or yoga. Also, doing pelvic floor exercises can help strengthen your body for birth and improve recovery. Talk to your doctor about when you can return to pre-pregnancy activities. Get started with our Pre and Post Pregnancy collection!
Why Does Weekly Physical Activity Matter?
Why is weekly physical activity so important? Here are four really good reasons:
- Reduced risk of chronic disease. Staying active lowers your risk of heart disease, type 2 diabetes, and certain cancers. Exercise is particularly important if you have a family history of type 2 diabetes.
- Enhanced physical function. Stronger muscles mean you can lift things more easily and improved flexibility and balance supports all activities of your life. If you are older, staying active reduces your risk of falling.
- Improved overall health. Exercise reduces symptoms of depression and anxiety, relieves stress, improves sleep, regulates mood, and improves cognitive function.
- Promotes sustainable lifestyle changes. These guidelines are sustainable for any lifestyle. For example, you can break down your 150 minutes a week into 20 minutes a day. If you are still pressed for time, split that into 10 minutes before work and 10 minutes before lunch. Or you can do one really intense session.
At Sworkit Health we help you meet these exercise guidelines by providing great workouts for any level of fitness. Using our total well-being solution helps make exercise part of your routine. We also have low-acuity musculoskeletal health programs ideal for older adults and every stage of your life. Let Sworkit help you get and stay active and improve your health.
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