Physical exercise is an essential requirement for maintaining wellness in both adult, and child populations. Physical exercise enhances cardiovascular health, muscle strength and bone density, while improving mental state and preventing illnesses and enhancing brain performance. The American Heart Association (AHA) offers evidence-based guidelines which explain the necessary exercise amounts for maintaining health across various age groups. Here are 12 essential health recommendations which adults and children should follow to achieve better wellness…
For adults
1. Weekly aerobic exercise
Adults need to perform 150 minutes of brisk walking or 75 minutes of running per week, for maintaining good health. The combination of both types of exercise provides optimal results. The weekly activity time should be distributed evenly to achieve maximum benefits .
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2. Muscle-Strengthening exercises
Adults need to do moderate to high-intensity muscle-strengthening exercises using weights or resistance bands, at least twice per week. The exercises help develop robust muscles and bones.
3. Spend less time sitting
Long periods of sitting will lead to negative effects on your health. Light physical activities including standing and slow walking, help reduce the dangers associated with sedentary behavior. Regular movement throughout daily activities leads to better health outcomes.
4. Aerobic exercise
People who exercise for 300 minutes (5 hours) of moderate-intensity aerobic activity per week, will experience additional health benefits, disease prevention and enhanced wellbeing.
5. Increase activity gradually
People who exercise for the first time or resume physical activity after a break, should begin with small amounts and progress their workouts gradually. The approach enables people to avoid injuries, while their bodies adapt to increased physical demands.
Recommendations for Kids
6. Keep young children moving
Children between 3 to 5 years need multiple opportunities for physical activity throughout their daily schedule. Active play activities support their physical development and motor skills, and create positive effects on their heart and bone structures.
7. Daily activity for older kids and teens
Children between 6 to 17 years need to do at least 60 minutes of physical activity at moderate to vigorous intensity, each day. The majority of their physical activity should be aerobic. because it elevates their heart rate and breathing levels.
8. Include vigorous activity
Children need to participate in running, jumping activities or sports that increase heart rate three times per week for at least 3 days.
9. Muscle- and bone-strengthening exercises
The development of healthy children depends on maintaining strong muscles and bones. Children need to indulge in muscle- and bone-strengthening exercises at least three times per week, through activities such as climbing, jumping and resistance training.
10. Gradual increase
Children need to follow the same pattern as adults by stepping up their physical activity levels gradually. The process enables children to develop their strength and endurance, while staying safe.
General tips
11. Mix different types of movement
The body achieves complete strength and well-roundedness through performing aerobic exercises (walking, running, swimming), together with muscle strengthening (weight training, climbing), and bone-strengthening activities (jumping, hopping).
12. Make movement fun
Physical activities that bring joy to both children and adults, become easier to sustain when they become part of regular daily activities. People of all ages can engage in physical activity through family walks, sports games, dancing and nature exploration. Healthy habits develop when people reduce their screen usage and choose outdoor activities for playtime.
These recommendations hold important value for everyone
Physical exercise done regularly, decreases the chances of developing heart disease, diabetes, stroke and certain types of cancer. Physical exercise helps people control their weight while improving their mental health, through better mood and sleep quality. It also enhances brain function in children for improved learning and attention.Adults who develop strength and endurance through exercise, will find daily activities simpler while aging healthily. Active play during childhood establishes fundamental habits for physical fitness, which children will maintain throughout their lives.
Simple ideas to get started
Adults should try brisk walking, cycling, jogging, swimming, gardening and weight or band resistance exercises. Children should engage in tag play, rope jumping, bike riding, playground climbing, soccer and dancing activities.Any amount of physical movement adds to daily targets, because it helps reach the recommended amount. The main requirement is to stay active while finding ways to make exercise enjoyable.Disclaimer: This article is informational only and not a substitute for medical advice