How much exercise per day by age?
Recommended Daily Exercise by Age
The amount and type of exercise recommended varies according to age group. Here are general guidelines based on health organization recommendations:
Children (Ages 3–5)
- Physical Activity: Should be active throughout the day (at least 3 hours), including light, moderate, and vigorous activities.
- Encouraged: Active play, running, jumping, climbing, dancing.
Children & Adolescents (Ages 6–17)
- Physical Activity: At least 60 minutes per day of moderate-to-vigorous activity.
- Components:
- Aerobic: Most of the 60 minutes should be aerobic (brisk walking, running, cycling).
- Muscle-strengthening: At least 3 days per week (climbing, gymnastics).
- Bone-strengthening: At least 3 days per week (jumping, running).
Adults (Ages 18–64)
- Aerobic Activity: At least 150–300 minutes per week of moderate-intensity (e.g., brisk walking), or 75–150 minutes of vigorous-intensity (e.g., running), or a combination.
- Muscle-strengthening: Activities involving all major muscle groups on 2 or more days per week.
Older Adults (65+)
- Aerobic Activity: Same as adults—150–300 minutes per week of moderate-intensity, or as much as abilities allow.
- Muscle-strengthening: At least 2 days per week.
- Balance Activities: Include balance and flexibility exercises (e.g., yoga, tai chi) 3 days a week to help prevent falls.
Additional Notes
- Any activity is better than none. Start gradually if currently inactive.
- Consult a healthcare provider before beginning a new exercise program, especially for those with chronic conditions.