Exercise according to age

We at Hi Reps frequently emphasize the numerous benefits of exercising and staying active: better mood, weight loss, strengthening muscles bones, increasing energy levels, better sleep and less risk of developing diseases like diabetes and some cancers.

Although the benefits of exercising take place across all ages, the right exercise for you might depend on your age. There is one thing that should be clear, though, and that is that many studies show that it is never too late to stay fit. Whether you are 20, 40 or 70 years old and up, exercising is key to lead a better and happier life.

So, what’s the best exercise according to age?

According to the Australian Department of Health, the exercise needed is the following according to age:

Children – 5-17 years old: They should get 60min or more of moderate to vigorous physical activity every day, involving mainly aerobic activities plus many hours of a variety of light activities. Vigorous activities and those that strengthen muscles and bones should be done at least 3 times a week. Sedentary behaviour should be avoided. Avoid long periods of sitting and keep screen time to no more than 2 hours a day.

Adults – 18-64 years old: Aiming at staying active every day of the week is recommended, and it’s best to do 2:30 to 5 hours of moderate-intensity physical activity or 75 to 150 minutes of vigorous-intensity physical equivalent.

Muscle-strengthening activities should be done at least 2 days a week.

65+: 30min minimum of moderate-intensity physical activity most if not all days is recommended. Activities should incorporate fitness, strength, balance & flexibility.

If they have taken a long break from exercising or are starting a new physical activity, they should start at a manageable level and build up from there.

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