Physical activity is essential to overall health and well-being. The amount of physical activity needed to achieve health benefits differs according to age, sex, height, weight, and fitness status.

The amount of physical activity ideal for you depends on your age and physical activity history. It also depends on your risk factors (such as smoking or being overweight) and other health conditions you may have.

Here are some general guidelines:

• Age (6 to 17 Years)

  It is recommended that children and adolescents do 60 minutes (1 hour) or more of physical activity per day.

  1. Aerobic: The majority of the 60 minutes need to be moderate- or vigorous-intensity aerobic activity, and vigorous-intensity activity should be done at least three times a week.
  2. Muscle-strengthening: At least three days a week, children and adolescents should engage in muscle-strengthening physical activity as part (60 or more minutes) of their daily physical activity.
  3. Bone-strengthening: At least three days a week, children and adolescents should engage in bone-strengthening physical exercise, as part of their 60 minutes of daily physical activity.
  4. Young people should be encouraged to participate in physical activities that are age-appropriate, enjoyable, and offer variety.

• Age (18 to 64 Years)

  Recommendations are the following:

  1. Adults must avoid inactivity. The benefits of physical activity are universal, and adults who participate in any amount are better off than those who do not.
  2. Adults should engage in at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic exercise a week, or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic exercise a week, or a combination of the two. Ideally, aerobic activity should be spread throughout the week in 10-minute episodes.
  3. Adults should perform 300 minutes (5 hours) of moderate-intensity aerobic physical activity per week, or 150 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Physical activity that exceeds this amount has additional health benefits.
  4. All major muscle groups should be strengthened by muscle-strengthening activities at least twice a week for adults.

• Age (65 Years & Older)

  1. Following the adult, guidelines are recommended for older adults. If older adults are unable to meet the adult guidelines, they should be as active as their abilities and conditions allow.
  2. Those who are at risk of falling should do exercises that maintain or improve their balance.(consult your doctor/physician before you do so)
  3. The level of effort required for physical activity should be determined by the level of fitness of older adults. (consult your doctor/physician before you do so)
  4. In order to participate in regular physical activity safely, older adults with chronic conditions should understand how their conditions affect their ability to do so.(consult your doctor/physician before you do so)

If you have concerns about your overall health, talk with your doctor about whether an exercise program is right for you. He or she can help you set goals and then work with you to meet those goals through exercise. Your physician might also recommend an activity tracker to monitor how much activity you get on a daily basis.

It is worth noting that these guidelines can be adapted for diverse audiences, preferences, and facilities. However, the underlying principles remain the same: regular physical activity has numerous benefits in terms of health and well-being, and we encourage you to take advantage of that.

Regular physical activity can help you lead a healthier, more productive life. Regardless of your current activity level, we urge you to incorporate physical activity into your daily routine and enjoy the many benefits of an active lifestyle.(consult your doctor/physician before you do so)