Daily Requirements for Exercise

According to the National Heart, Lung and Blood Institute, “Being overweight or obese isn't a cosmetic problem. These conditions substantially raise your risk for other health problems.” When it comes to reducing your disease risk, you need to add exercise to your daily routine. The time spent exercising means more to your health than the exercise you perform, but you need to ensure the health of your cardiovascular system, muscles and bones.

  1. Children

    • Children and teens should get at least an hour of physical activity every day, the Centers for Disease Control and Prevention advises. Steer kids toward working on their cardiovascular system with aerobic activity for 180 minutes a week. This can include running, riding a bike or using a scooter and should be the majority of their daily exercise. Children also need to strengthen their muscles using pushups, chinups and gymnastics. Do not forget to throw in bone-strengthening exercises like jumping rope or running.

    Adults

    • Adults ranging from 18 to 64 years of age require at least 150 minutes of exercise every week. This includes aerobic activities like fast walking, jogging or riding a bike at a moderate pace, and muscle-building exercises like pushups, squats and lunges. You can split your exercises up into one 30-minute session per day for five days or three 10-minute workouts. Both session lengths offer the same benefit. The weekly 150 minutes of exercise are only a minimum requirement; increasing the time to 300 minutes will add additional health benefits.

    Seniors

    • The required amount of exercise does not change after you turn 65. Although the exercises and required time do not change, there are other considerations before you begin. Consult your doctor before starting an exercise routine to ensure your body is up to the task. Ask what intensity level your body can handle. Then choose the correct exercises and intensity level to ensure you keep your heart rate at a safe level throughout your workout.

    Pregnant Women

    • If you are bringing a little miracle into the world, you still require 150 minutes of exercise to maintain the health of your cardiovascular system and muscles and to help you maintain your weight after the delivery. Consult your obstetrician to ensure you are healthy enough to exercise.