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How much Physical Activity do I Need

4 April 2014 Email This Post Email This Post Print This Post Print This Post

activityPhysical activity is generally safe for everyone. Health benefits gained from being active are far greater than the chances of getting hurt. Here are some things you can do to stay safe while you are active:

  • start slowly and build up after a period of activity break
  • Use adequate safety gear and sports equipment
  • learn what type of activity is the right one for you
  • give your body time to adapt before switching to more complex physical activities
  • see you doctor if you feel discomfort during your physical training

Young children (2-5 years)

No a specific recommendation for the number of minutes young children should be active each day exists. Although, children with age 2-5 years should play actively several times each day. Physical activities for young children should be developmentally-appropriate, fun, and offer variety.


Children and Adolescents (6-17 years)

Children and adolescents should do 60 minutes or more of moderate or vigorous intensity physical activity each day. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening activities, like climbing, at least 3 days a week and bone-strengthening activities, like jumping, at least 3 days a week. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally-appropriate, fun, and offer variety.

Adults (18 to 64 years)

An Adult should do at least 2,5 hours of aerobic physical activity per week or 1,5 hour per week of aerobic physical activity at a vigorous level. 5 or more hours of physical activity per week can provide even more healthy benefits.  Each activity should be done for at least 10 minutes at a time , best is to spread the aerobic activity over at least 3 days of workout. Strengthening activities are also recommended like push-ups, sit-ups and weight lifting, at least 2 days a week.

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