How much exercise is needed to stay healthy? Well, this article can answer that question!
Exercise is a natural way to maintain physical health for people of all ages, from children to the elderly.
There are various types of exercise, allowing you to adjust the intensity to your preference.
There are minimum exercise and physical activity requirements tailored to age to maximize benefits. Therefore, let's find out the minimum exercise time needed each day in this article!
Minimum Exercise Time
To achieve the optimal benefits of exercise, you need to exercise for a specific duration.
Well, exercise can be done every day or just a few days a week, depending on your capacity.
The optimal minimum exercise time is adjusted according to a person's age. The details of the minimum exercise time according to age are as follows:
1. Minimum Exercise Time for Ages 3–5
The daily exercise duration for children aged 3–5 years is not limited. This is because at this age, children must remain active for optimal growth.
However, children should not be encouraged to exercise excessively. Instead, they should be encouraged to engage in physical activities that are enjoyable for children their age.
Some physical activities that can be done are as follows:
- Playing tag.
- Playing hide and seek.
- Playing in the playground, such as on the seesaw and swings.
2. Minimum Exercise Time for Ages 8–17
For ages 8–17 years old, the minimum amount of exercise is 60 minutes per day.
At this age, children are advised to do sports that stimulate the heart and strengthen muscles and bones. Some recommended sports are as follows:
- Aerobic exercise is done to stimulate the heart. This exercise can be done once a week.
- Running and jumping can help strengthen bones. It is recommended that these activities be done three times a week.
- Climbing and push-ups can be done to strengthen muscles. These physical activities can be done three times a week.
3. Minimum Exercise Time for Ages 18–64
Furthermore, the minimum weekly exercise time for ages 18–64 is 150 minutes. So, you can exercise for about 20–22 minutes per day.
At this age, it is recommended to engage in exercise to improve heart function and strengthen muscles.
This exercise is performed to prevent comorbidities, such as heart disease and diabetes.
You can do moderate- or high-intensity exercise, or both. Here are some exercise recommendations you can do:
- If you want to do moderate-intensity exercise, you can walk briskly for 150 minutes a week.
- If you want to do high-intensity exercise, you can run or jog for 75 minutes a week.
- In addition, you can do muscle-strengthening exercises about twice a week as a supplement.
4. Minimum Exercise Time for Ages 65 and Above
Lastly, there is a minimum exercise time for those aged 65 and above, which is 150 minutes per week or 20–22 minutes per day.
Although the duration is the same as for ages 18–64, people aged 65 and above should perform only light-to-moderate-intensity exercise.
The recommended activities are as follows:
- Walk for 150 minutes per week.
- In addition, add one-leg standing to improve balance at this age.
The Best Time for Exercise
Once you understand the minimum amount of exercise needed, it’s also important to know the best time to perform it.
In general, exercising in the morning can help you start the day feeling refreshed and energized, making it easier to stay active and focused throughout your daily activities.
Alternatively, working out in the afternoon can be just as effective. At this time, your body temperature is usually at its peak, which can improve muscle function, strength, and overall performance.
Benefits of Exercise
Regular exercise can provide various benefits for a person. If it is done according to the minimum requirements, the benefits of exercise will be more optimal for both physical and mental health.
Some of the benefits of exercise are as follows:
- Maintaining a healthy weight.
- Reducing the risk of heart disease, stroke, and osteoporosis.
- Maintaining physical fitness in old age.
- Preventing and alleviating back pain.
- Controlling blood pressure to keep it stable.
- Helping to control blood sugar levels.
- Overcoming stress.
- Improving mood.
- Boosting self-confidence.
- Sleeping feels more restful.
That is all the information on the minimum exercise time for various age groups.
Exercise provides various benefits for physical and mental health. In addition to exercising, you also need to drink water to stay healthy.
In this regard, ensure the water you consume is of good quality. Therefore, choose #AQUADULU.
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So, meet your daily fluid intake and maintain your health by drinking AQUA!
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