Highlights of the latest exercise guidelines
Since 2008 , the Physical Activity Guidelines have been a vital resource for health professionals and policy makers , serving as a foundation for physical activity and education programs . These guidelines , established and periodically adjusted by the Office of Disease Prevention and Health Promotion , include recommendations for individuals ages three and over . A full breakdown of the latest guidelines can be found at Health . gov , but the following are some highlights pertaining to various groups .
• Preschool-aged children : The ODPHP notes that children between the ages of three and five should be physically active throughout the day to enhance their growth and development . Caregivers are urged to encourage active play that includes activities of various types .
• Children and adolescents : Children between the ages of six and 17 should engage in 60 minutes or more per day of moderate-to-vigorous aerobic physical activity . Kids in this age group also should engage in vigorousintensity physical activity at least three days per week . Regimens also should include muscle-strengthening activities and bone-strengthening activities at least three days per week .
• Adults : The ODPHP urges adults to sit less and move more . The most substantial health benefits can be gained by engaging in at least 150 minutes to 300 minutes a week of moderate-intensity or between 75 minutes and 150 minutes of vigorousintensity aerobic activity each week . Any equivalent combination of the two can suffice as well . Musclestrengthening activities also should be part of adults ’ fitness regimens . These activities should help to strengthen all the major muscle groups , and adults should aspire to engage in them at least two days per week .
• Older adults : Older adults who can still follow the guidelines designed for younger adults can continue to do so . But the ODPHP recommends that older adults also incorporate multicomponent physical activity in their workout regimens . This can include balance training to complement aerobic and musclestrengthening activities . Older adults also are urged to discuss with their physicians how any chronic conditions they may have can affect their ability to safely engage in physical activity .
The Physical Activity Guidelines can serve as a useful resource for people of all ages as they look to live a healthy lifestyle .
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