Physical Activity Guidelines by Age Group

Staying active is essential at every age, but the type and amount of exercise you need changes over time. Here's a quick guide to physical activity recommendations by age group:

• Children (Ages 3-17): Aim for 60 minutes of daily activity, including aerobic, muscle-strengthening, and bone-strengthening exercises. Activities like active play, team sports, and running work well.

• Adults (Ages 18-64): Target 150-300 minutes of moderate aerobic activity weekly, with at least 2 sessions of strength training. Mix in walking, cycling, or weightlifting.

• Seniors (65+): Focus on 150 minutes of moderate cardio, 2-3 strength sessions, and balance exercises weekly. Walking, yoga, and water aerobics are great options.

Quick Tips:

• Use tools like the Healify app to track progress and get personalized exercise recommendations.

• Start small and gradually increase intensity to avoid injury.

• Break up long sitting periods with movement every 30-60 minutes.

Stay consistent and choose activities you enjoy to make exercise a lifelong habit.

What kind of exercise is suitable for your age group?

Exercise Guidelines: Ages 3-17

Kids and teens need exercise tailored to their age to support healthy growth. Regular physical activity helps build strong bones, improves heart health, and develops motor skills that last a lifetime. These recommendations provide a solid starting point for lifelong fitness and work well alongside other health strategies discussed in this guide.

Daily Activity Recommendations

Children and teens should aim for at least 60 minutes of moderate-to-vigorous physical activity daily. This should include:

• Aerobic Activities: At least 30 minutes of heart-pumping exercises.

• Muscle-Strengthening Activities: Exercises to build strength, three times a week.

• Bone-Strengthening Activities: Impact-based exercises to support bone health, three times a week.

Mixing moderate activities like brisk walking with more intense ones ensures well-rounded development. These guidelines can be adjusted to suit the needs of different age groups.

Ideal Activities by Age Group

Each age group benefits from activities aligned with their developmental stage. Here's a breakdown:

Younger children thrive with unstructured play that encourages movement and creativity. As they grow, more structured activities and sports can be introduced to keep them engaged and challenged.

How to Make Exercise Enjoyable

Keeping exercise fun is the secret to helping kids stay active. Here are some practical tips:

1. Group Activities

Encourage group activities that combine fitness with social interaction. Sports like soccer or basketball not only keep kids moving but also teach teamwork and leadership skills.

2. Family Time

Get the whole family involved with activities like bike rides, hikes, or swimming. It's a great way to stay active while building stronger family bonds.

3. Structured Programs

Sign kids up for programs that match their interests, such as martial arts, dance, or youth sports leagues. These programs offer consistent exercise in a fun, guided setting.

For tech-savvy teens, fitness apps can help track progress and set goals. Also, make sure to break up long periods of sitting - encourage movement breaks every 30–60 minutes, especially during homework or screen time.

Exercise Guidelines: Ages 18-64

Adults should include a mix of activities to stay healthy and lower the risk of chronic diseases.

Weekly Exercise Goals

Here’s what adults should aim for each week:

• Moderate aerobic activity: 150-300 minutes

• Vigorous aerobic activity: 75-150 minutes

• Strength training: At least 2 sessions that target all major muscle groups

You can mix moderate and vigorous activities. A good rule: 1 minute of vigorous activity equals about 2 minutes of moderate activity. For instance, 30 minutes of brisk walking (moderate) offers similar benefits to 15 minutes of running (vigorous).

Cardio and Strength Training Basics

Create a balanced routine by combining cardio and strength exercises:

Leave at least a day of rest between strength training sessions for the same muscle groups. If you’re new to strength training, start with lighter weights and focus on proper form before increasing intensity.

Exercise Options

Moderate-Intensity Activities

• Brisk walking (3-4 mph)

• Recreational swimming

• Doubles tennis

• Active gardening

• Dancing

Vigorous-Intensity Activities

• Running (5+ mph)

• Singles tennis

• Basketball

• High-intensity interval training (HIIT)

• Lap swimming

Shorter sessions can work too! For example, three 10-minute walks can be just as effective as one 30-minute walk. Start at a level you’re comfortable with, then increase gradually to avoid injury and build long-term habits. Tracking your heart rate and how hard you’re working can help you stay on target.

Exercise Guidelines: Ages 65+

Adjusted Exercise Goals

Older adults should tailor their exercise routines to match their fitness levels and health needs. Here are some general weekly goals:

For those managing chronic conditions or mobility challenges, these goals can be adjusted. Breaking activities into 10-minute sessions can also make them more manageable.

Low-Impact Exercises

Gentle activities can help maintain mobility while reducing strain. These options are especially useful for meeting fitness goals safely:

Water-Based Exercises

• Walking in chest-deep water

• Aqua jogging with a flotation belt

• Swimming at a relaxed pace

Land-Based Alternatives

• Walking on flat, even surfaces

• Modified stationary cycling

• Chair exercises targeting arm and leg strength

Always maintain good posture during these activities and stop immediately if you feel sharp pain.

Balance and Flexibility

Improving balance and flexibility is just as important as aerobic and strength exercises. These activities can help reduce fall risks and promote independence.

Balance Exercises

• Stand behind a sturdy chair and practice going from holding with both hands to just one hand, aiming for 5–10 minutes daily

• Walk heel to toe in a straight line

• Step over small objects

• Side-step while holding onto a counter

Flexibility Work

• Seated hamstring stretches and gentle shoulder or neck rolls, holding each position for 10–30 seconds

• Ankle and wrist circles

• Controlled reaching movements

Consistency is key. If you're concerned about balance, exercise near a wall or with a partner for added support.

Exercise for Special Situations

Certain circumstances require customized exercise routines to ensure safety and support your fitness goals.

Exercise During Pregnancy

Staying active during pregnancy is beneficial, but adjustments are necessary. The American College of Obstetricians and Gynecologists (ACOG) suggests aiming for 150 minutes of moderate aerobic activity per week, divided into several sessions.

If you have specific health conditions, additional changes to your routine may be needed.

Exercise with Health Conditions

Certain health conditions require tailored exercise plans to ensure both safety and effectiveness:

• Arthritis:

  • Stick to low-impact exercises like swimming or water walking.

  • Exercise during times when pain is more manageable.

  • Start with short 10-minute sessions and gradually work up to 30 minutes.

• Heart Disease:

  • Begin with short, manageable sessions (5–10 minutes).

  • Monitor blood pressure before and after exercising.

  • Keep activity at a moderate intensity level.

• Type 2 Diabetes:

  • Exercise 2–3 hours after meals.

  • Check blood sugar levels before, during, and after activity.

  • Carry fast-acting carbs for emergencies, and wear proper footwear to prevent injuries.

  • Inspect your feet after each session.

Once you’ve made the necessary adjustments, you can start building your routine step by step.

Starting an Exercise Program

Ease into your fitness plan with a gradual approach:

• Week 1–2:

  • Begin with 10–15 minutes of activity every other day.

  • Focus on mastering proper form.

• Week 3–4:

  • Increase to 20–25 minutes, 3–4 days per week.

  • Add basic strength exercises using your own body weight.

• Week 5–6:

  • Extend sessions to about 30 minutes.

  • Incorporate light resistance training.

  • Include flexibility exercises at the end of each workout.

For personalized guidance, tools like Healify's AI health coach can help you track progress, adjust intensity based on real-time data, and customize routines to suit your needs.

Making Exercise a Daily Habit

Turn exercise into a daily routine with thoughtful planning and helpful tools.

Common Exercise Challenges

Sticking to a consistent workout routine can be tough. Common obstacles include tight schedules, low energy, unclear workout plans, and inconsistency. Here’s how to tackle these issues:

Digital tracking tools can make this process even easier by helping you monitor your efforts and stay motivated.

Exercise Tracking Tools

Technology makes it simpler to stay on track. With the right tools, you can turn your health data into actionable insights that help you achieve your goals.

For example, Healify’s AI health coach offers real-time guidance by analyzing data from wearables, biometrics, and lifestyle habits. As Sophie puts it:

"Healify changed that, providing clear, actionable guidance."

When choosing a tracking tool, look for features like:

• Real-time monitoring of heart rate, steps, and activity levels

• Visual progress tracking with charts and graphs

• Smart notifications tailored to your daily patterns

• Integration with your favorite health apps and devices

Weekly Exercise Planning

A well-structured weekly plan, paired with tracking tools, can help you build a consistent exercise habit. Here’s an example of how to organize your week:

Sarah L. shares her experience:

"Finally, my health data makes sense. I know exactly what to do to feel better."

For long-term success, sprinkle smaller activities throughout your day. Even short 10‑minute sessions can make a big difference in improving your overall fitness.

Summary

Staying active is important for everyone, but the type and amount of activity should match your age and needs.

For kids and teens (ages 3-17), the goal is 60 minutes of daily movement. This can include fun activities like playing, organized sports, or exercises that build strong muscles and bones. The key is to keep it engaging and suitable for their growth stages.

Technology can make staying active easier. For example, Healify's AI health coach provides tailored workout suggestions based on your age, fitness level, and health needs. It tracks your activity and vital signs to recommend the right intensity and rest periods.

Here’s a quick look at activity goals by age group:

No matter your age, every bit of movement helps. Start small and choose routines that match your lifestyle for better health.

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