Find out how much exercise it is advisable to do according to your age


Physical activity is necessary for health, that is clear. It has been shown through numerous studies that staying active is related to a better quality of life and the prevention of chronic noncommunicable diseases. However, the body changes and the activity needs are not the same throughout life. This is explained by the World Health Organization with a guide by age groups, which we show you below, and that can be very useful to know how much exercise to do according to your age. Take note!

Children and adolescents (5 to 17 years old)

Ideally, children spend at least 60 minutes daily to perform physical activities of moderate or vigorous intensity. Typically, this activity consists of games, sports, recreational activities, commuting, physical education or programmed exercises both at school or in community activities, and in the family context. In large part, this type of activity should be aerobic, although it is also advisable to incorporate more intense activities about three times a week, which strengthens the muscles and bones.

If the daily activity exceeds 60 minutes, as long as it is not excessive, the health benefits will be even greater.

Adults (18 to 64 years old)

Once adolescence is over, the muscles and the skeleton are already fully formed, so the recommended time for physical activity is reduced. with the aim of improving cardiorespiratory and muscle functions, bone health and reducing the risk of noncommunicable diseases and depression.

To obtain greater health benefits, it is recommended that moderate aerobic activity be increased up to 300 minutes per week or 150 minutes if it is more intense. Apart from aerobic exercise, it is advisable to perform two or more times a week strengthening activities of large muscle groups.

As for the type of activity, in adults, it usually consists of leisure or recreational activities, trips such as walking or cycling, work, housework, games, sports or programmed exercises.

Older adults (from 65 years old)

From the age of 65, the type of physical activity and the time that has been carried out throughout the life and physical state of each one must be taken into account. Exercise, in addition to the benefits it provides during the previous stages, is essential to reduce cognitive impairment.

In the case of people with optimal mobility, the ideal is to continue doing between 75 and 150 minutes per week of moderate or vigorous aerobic activity. Those who have spent enough time in the sport throughout their lives may increase the weekly time to 300 minutes and obtain greater health benefits. It is also highly recommended to perform exercises to strengthen the muscles at least two days a week.

For people with reduced mobility, the recommendation is to perform physical activities adapted to their situation to improve balance and prevent falls at least three days a week. In these cases, it is important that they remain physically active to the extent that their state of health allows.