Learn how much physical activity you should get according to your age

It’s no secret that habits like exercise and avoiding a sedentary lifestyle have many health benefits, as well as preventing chronic illness. In fact, physical inactivity is currently forth risk factor for death in the world, after hypertension, smoking and hyperglycaemia.

That’s why, for years, health institutions have been organising community health campaigns, providing useful information to encourage people to adopt healthy lifestyle habits.

How much exercise should I be getting?

The Spanish Ministry of Health suggests several ways of avoiding a sedentary lifestyle to improve the health of the population, among which are:

From zero to five years: Physical activity during infancy is important to health during this period, and makes it more likely that those children will stay active throughout their lives.

There are water exercises and floor exercises for children who are not walking yet. Once they start walking, they should be active for at least three hours a day, playing and doing sport.

From five to 17 years: At least one hour a day of moderate physical activity, such as brisk walking (faster than 6 km/hour), cycling, running or anything that gets the heart rate up. It is also a good idea to include muscle-strengthening exercises and others that improve bone density at least three times a week.

Adulthood: Two and a half hours of moderate activity or an hour and a quarter of more intense exercise are recommended. Aerobic exercise should be combined with muscle toning routines, doing 8-12 repetitions with each muscle group.

Regular exercise will keep you agile, strengthen your muscles and prevent osteoporosis. It also improves mental well-being, sleep quality, and reduces the risk of developing type-2 diabetes, high blood pressure, cardiovascular disease, and colon cancer.

Over 65 years: Do exercises to improve balance and strengthen your muscles three times a week. This is particularly beneficial to people with mobility problems. For those unable to achieve these minimum levels, increased activity of any kind, however light, will benefit your well-being.

Above all this, avoid sitting for more than two hours. Stretch or take a short walk every hour.

If you adopt these habits, you will be doing the minimum necessary to see health benefits; however additional physical activity will also lead to additional benefits.

Healthy habits and activity lengthen and improve life.

This post is also available in: Portuguese (Portugal)