What kind of exercise is suitable for your age group?

What kind of exercise is suitable for your age group?

All of us are aware that regular physical activity is good for our health. But every one may not be able to do all types of exercises. Let us have a look at the type of exercises recommended by the Centers for Disease Control and Prevention, better known as CDC.

Most of us think of exercise when we are mature. But recommendations start from preschool age group (3-5 years)! In the preschool age group physical activity is recommended everyday, throughout the day. They should be encouraged to engage in active play with a variety of enjoyable physical activities.

For children and adolescents between 6-17 years, 60 minutes or more of moderate to vigorous intensity physical activity daily is recommended. Again, a variety of enjoyable physical activities should be undertaken. They need vigorous physical activities at least 3 days a week like running or soccer. Muscle strengthening exercises like push ups or climbing are also needed at least 3 days a week. Bone strengthening activities like gymnastics or jumping rope also need be done in the same schedule. Walking to school with friends will be a moderate intensity physical activity. Running while playing will be a vigorous intensity physical activity. Structured weight lifting programs are useful as muscle strengthening exercises for adolescents.

Adults in the age range of 18-64 years need at least 150 minutes a week of moderate intensity activity like brisk walking. This could be in the form of 30 minutes a day for 5 days a week or spread over smaller chunks of activity spread out during the day. The moto should be to move more and sit less. Muscle strengthening exercises are needed at least 2 days a week. Be as active as you can and aim at the recommended activity level. If vigorous physical activities like jogging or running are undertaken, the recommendation is 75 minutes a week, instead of the 150 minutes per week of moderate intensity physical activity. An equivalent mix of both moderate and vigorous intensity physical activity is recommended for two days or more a week. In addition to these, muscle strengthening exercises involving all major muscle groups at least two days a week are also needed. Major muscle groups are those of legs, hips, back, abdomen, chest, shoulders, and arms. Lifting weights, working with resistance bands, push-ups, sit-ups, digging and shoveling are muscle strengthening exercises. 8-12 repetitions of an activity constitutes a set and at least one set of activity is needed, though 2-3 sets give more benefits.

In case of individuals older than 65 years, both activities for the 18-64 age group are recommended, again to be as active as possible. This is provided you are generally fit and with no limiting health conditions. Those who are extremely fit can consider longer duration of activity, even 300 minutes or more of moderate intensity physical activity a week. In addition, try to improve balance by activities like standing on one foot. Doing more than one type of physical activity including stretching and balance activities can reduce the risk of injury from falls and improve physical function. Activity is graded from 0 to 10 with sitting as 0 and working as hard as you can as 10. Moderate intensity activity is grade 5-6 while vigorous intensity is 7 or 8 on this scale. Heart and breathing becomes faster and you will not be able to say more than a few words without stopping to catch breath during vigorous activity.

For adults with chronic conditions and disabilities, 150 minutes a week of moderate intensity aerobic physical activity a week is still recommended. But the type of activity may have to be modified according to the physical condition. Muscle strengthening activities for all major muscle groups are needed at least 2 days a week. Activities promote independent living and supports activities of daily living. Obesity, depression and anxiety are also reduced. Risks of heart disease and diabetes come down with regular physical activity. Walking and swimming can be done by those who can do it. Wheelchair bound persons can do wheelchair rolling. Muscle strengthening can be done using exercise bands or handheld weights. All these have to be under guidance from the medical personnel.

Females who are pregnant and after delivery also need 150 minutes of moderate intensity aerobic activity a week like brisk walking. As often said, some physical activity is better than none, so try to do as much as possible in the situation. Activity can be spread throughout the day in smaller chunks of convenience. Advice from your medical personnel should be followed so that activity levels can be tailored. This would avoid undue exercise when there is an associated medical condition which does not permit it.