The CDC divides its physical activity guidelines into two lists: one for adults and another for adolescents.
PHYSICAL ACTIVITY GUIDELINES FOR ADULTS
- Avoid inactivity. A little bit of activity is better than nothing. No matter how much physical activity someone pursues there are health benefits to gain.
- For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic activity, or an equivalence combination of moderate- and vigorous-intensity aerobic activity.
- Increase aerobic physical activity to 300 minutes (5 hours) a week of moderate activity for extensive health benefits.
- Engage in moderate- to high-intensity muscle strengthening activities that involved all major muscle groups 2 or more days a week to provide additional health benefits.
PHYSICAL ACTIVITY GUIDELINES FOR CHILDREN AND ADOLESCENTS
Children should get enough exercise, too. Developing an active lifestyle early in life can foster a life-long habit of exercising and improve health outcomes in the long term.
- Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.
- Aerobic: At least 3 days out of the week should include moderate- to vigorous-intensity aerobic physical activity.
- Muscle-Strengthing: At least 3 days out of the week should include muscle-strengthening physical activity.
- Bone-Strengthening: At least 3 days out of the week should include bone-strengthening physical activity.
- Keep it fun and offer variety. It’s important that young people are participating in age-appropriate activities they enjoy.
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