There are plenty of reasons to exercise and stay active. Regular physical activity can help you manage a healthy weight, it can help prevent a number of health issues – including heart disease, cancer, and type 2 diabetes – and improve your overall quality of life. Of course, many people do not get the amount of exercise or physical activity that they need each day to maintain good health. The good news is that it’s easy to be more active.
Here’s some information that can help you be more physically active!
Physical activity is important at every age. Here’s how much exercise you need according to the centers for Disease Control and Prevention.
Physical activity guidelines for children 6-17
Children need a minimum of 60 minutes of aerobic activity every day.
Children should also include bone and muscle strengthening activities 3 times a week.
Physical activity guidelines for adults 18-64
Every week, adults need a minimum of 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent combination of the two.
Additionally, adults need at least two days of muscle strengthening activities that work all major muscle groups.
While the CDC doesn’t have specific guidelines for bone strengthening exercises, it’s important for adults to do activities that increase and maintain bone mass.
Physical activity guidelines for adults over 65
The physical activity guidelines for older adults are the same as those for adults 18-64, assuming that there are no limiting health factors.
Every minute counts
You may feel as though you don’t have 30 minutes or an hour each day to dedicate to physical activity or exercise. Fortunately, you don’t need an extra hour to be more active.
The CDC explains that as long as you engage in moderate or vigorous physical activity for 10 minutes at a time, it contributes towards your weekly total.
Don’t get discouraged if you only have five minutes here or there, though. Any amount of physical activity that you add will contribute to better health.
Ways to be more active
While you can knock out all of your physical activity in a single day, it’s best to be physically active every day. Make physical activity a habit.
People who normally live sedentary lives may find it difficult to exercise or stay active. The more active you are, the easier it is to stay active. It’s never too late to make physical activity a part of your daily routine. Here are a few ways to be more physically active on a daily basis.
- Bike to work
- Walk more, drive less
- Park far away from the building in parking lots
- Take the stairs instead of the elevator
- Take walk breaks instead of coffee or social media breaks
- Start going on walks with your family
- Play active games in the yard with your family
- Take your dog for walks
- Do your own yard work rather than hire a service
- Go hiking