Exercise Recommendations for Different Age Groups
The most current evidence recommends that children under 5 should be physically active for at least 3 hours daily, children and adolescents aged 6-17 should do 60 minutes of moderate-to-vigorous physical activity daily, and adults should perform 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activity weekly, along with muscle-strengthening activities at least twice weekly. 1
Recommendations by Age Group
Preschool Children (3-5 years)
- Physically active for ≥3 hours/day, with ≥1 hour being moderate-to-vigorous intensity 1
- Activities should be varied, playful, and developmentally appropriate
- Physical activity throughout the day to enhance growth and development 2
Children and Adolescents (6-17 years)
- ≥60 minutes of moderate-to-vigorous physical activity daily 1, 2
- Vigorous-intensity activities at least 3 days/week 1
- Muscle-strengthening and bone-strengthening activities at least 3 days/week 1, 3
- Activities should be age-appropriate, enjoyable, and varied 4
- Aerobic activities should make up the majority of physical activity 3
Adults (18-64 years)
- 150-300 minutes/week of moderate-intensity aerobic activity OR
- 75-150 minutes/week of vigorous-intensity aerobic activity OR
- An equivalent combination of both 1, 2, 5
- Muscle-strengthening activities involving all major muscle groups ≥2 days/week 1, 5
- More physical activity provides additional health benefits 2
- Activities can be performed in bouts of any duration (previous recommendations suggested minimum 10-minute bouts) 5
Older Adults (≥65 years)
- Same aerobic and strength recommendations as adults: 150-300 minutes/week of moderate-intensity or 75-150 minutes/week of vigorous-intensity aerobic activity 1
- Muscle-strengthening activities ≥2 days/week 1
- Multicomponent physical activity that includes balance training and fall prevention exercises ≥3 days/week 1, 2
- Intensity and extent of physical activity should be suited to individual condition and abilities 1
- For frail older adults, focus on reducing sedentary behavior, sit-to-stand exercises, short walks, and stair climbing 1
Sedentary Behavior Recommendations
- All age groups should minimize prolonged sitting 1
- Long periods of sitting should be broken up with physical activity 1
- For adults, take a 5-minute break with light activity for every hour of sitting 1
- For older adults, break up periods of inactivity with physical activity or standing 1
Special Considerations
Individuals with Chronic Conditions or Disabilities
- Adapt physical activity according to individual capacity 1
- When possible, strive to meet the general recommendations for their age group 1
- Consult healthcare providers for personalized guidance 1
- Some activity is better than none, and even modest amounts can provide health benefits 2
Implementation Tips
- For beginners, start with smaller amounts and gradually increase duration, frequency, and intensity 1
- For children, incorporate physical activity into daily routines and play
- For adults with time constraints, incorporate activity into daily routines (taking stairs, active commuting)
- For older adults, focus on functional movements that support daily activities
Health Benefits
- Regular physical activity improves cardiorespiratory fitness, strength, body composition, and bone health 4
- Reduces risk factors for cardiovascular disease 4, 3
- Improves psychological well-being, cognition, and school performance in youth 4
- For adults and older adults, reduces risk of chronic diseases and improves quality of life 2
- For those with chronic conditions like osteoarthritis, exercise reduces pain and improves function 5
Remember that any increase in physical activity, even below recommended levels, provides some health benefits, especially for previously inactive individuals 2.