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LIVING & PLAYING

WHEN Do I Need Physical Activity?

 

When do I need physical activity?

The exact amount depends on your age and health status but you should try to be active every day for at least ten minutes at a time.

Children (ages 6-17)

Children should do 60 minutes or more of physical activity every day. This hour of activity should include: aerobic, muscle-strengthening and bone strengthening activity. 

Aerobic activity should make up most of the 60 minutes. This means activities like walking to school, riding a bike or rollerblading.  At least three days each week, children should be doing vigorous-intensity aerobic activity (running, playing sports), muscle-strengthening activity (tree climbing, sit-ups, gymnastics) and bone-strengthening activity (jumping rope, skipping). 

For more information on the difference between aerobic, muscle-, and bone-strengthening activity, visit https://www.cdc.gov/physicalactivity/basics/children/what_counts.htm 

If you're worried about how much activity your child is getting, find out how easy it is to get 60 minutes at https://www.cdc.gov/physicalactivity/basics/children/index.htm

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Adults (18-64)

According to current guidelines, adults should complete moderate-intensity activities at least 150 minutes a week (2 hours and 30 minutes) or vigorous-intensity activities for 75 minutes a week (1 hour and 15 minutes). 

The good news is that you don't have to get all of the activity done at one time. You can do a mixture of moderate (brisk walking) and vigorous (running) intensity activity each week, as long as you're performing the aerobic activity at least 10 minutes at a time.

This means you don't have to be active for 60, or even for 30, minutes every day! You can spread the recommended activity time throughout the week and exercise when it is convenient for you. 

You can find tips on how to spread out your activity, as well as how to get even greater health benefits, here: https://www.cdc.gov/physicalactivity/basics/adults/index.htm

 

Older Adults (65 and over)​​​​​​

If you're 65 years of age or older, are generally fit, and have no limiting health conditions, you should follow the physical activity guidelines below:
Older adults should engage in at least 150 minutes (2 hours and 30 minutes) of moderate-intensity or 75 minutes (1 hour and 15 minutes) of  vigorous-intensity activity each week.  

Regular physical activity can improve health and reduce your risk of developing (or worsening) a number of health problems. Increasing the intensity, frequency and/or duration of physical activity leads to greater health benefits and greater quality of life.

Visit https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm for more information on how to meet the physical activity guidelines and for ideas on how to stay active.

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Pregnant or Postpartum Women

The guidelines for healthy pregnant or postpartum women vary slightly from the recommendations for adults.  Healthy pregnant or postpartum women should get at least 150 minutes (2 hours and 30 minutes) per week of moderate-intensity activity, such as brisk walking, during and after their pregnancy. It is recommended that women spread this activity throughout the week.   

Healthy women who already do vigorous-intensity aerobic activity, such as running, can continue doing so during and after their pregnancy provided they stay healthy and discuss with their health care provider how and when activity should be adjusted over time.
 

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