Exercise not only aids in the physical maintenance of the body, but also acts as a psychological and moral form of therapy. Whether you’re a kid or an older adult, some form of physical activity is essential to stay healthy and fit.
How should you plan your workout routine?
To answer the question of how many hours should you spend on exercise every week,you must consider your age, stamina, health status, and level of fitness, and plan your workout routine accordingly. If you suffer from some sort of cardiovascular disease, you need to plan the intensity and duration of your exercise cautiously. Pregnant women should avoid vigorous exercise, especially towards the end of their pregnancies. Always consult your physician before planning a workout regime.
What types of exercise should you do?
There are broadly two categories of exercises which may be integrated into a working exercise regime.
Moderate aerobic exercises: Brisk walking, lawn mowing, swimming, etc.
Vigorous aerobic exercises: Running, dancing, etc.
This includes weight lifting, rock climbing, heavy gardening, etc.
How many hours should you spend on exercise every week?
The number of hours you should dedicate to physical activity each week is determined by your age. Here are some general recommendations for you to follow:
Some form of physical activity is even recommended for babies and toddlers! For babies, light activity such as standing up, moving around, pushing and pulling, is beneficial for good growth and development. For children who can walk, some form of energetic physical activity is advised, about 3 hours every day. This could include biking, swimming, skipping and gymnastics.
Children and Young adults (5-18 years)
People falling under this age group must practice at least three types of physical activity regimes. These include:
Aerobic activity: At least 1 hour each day. This should comprise of both, moderate aerobic exercises such as walking and cycling, as well as vigorous exercises, such as running, gymnastics, collision sports, etc.
Muscle-strengthening activity: At least three days a week, for 1 hour. These exercises involve lifting and managing your own weight, for example tug-of-war, sit-ups, push-ups, basketball, football, tennis, weight lifting, rock climbing, etc. They are very helpful for developing body strength.
Bone-strengthening activity: At least three days a week, for 1 hour. These exercises involve building tension and vigor in your bones, and include weight lifting, skipping, gymnastics, martial arts, etc.
Adults (18-64 years) and Older Adults (65 and above)
Any of the following may be followed:2 hours and 30 minutes of moderate aerobic activity. Alternate with muscle strengthening exercises 2 or 3 days a week for the same duration.1 hour and 15 minutes of vigorous aerobic activity. Alternate with muscle strengthening exercises 2 or 3 days a week for the same duration.
Both moderate and vigorous aerobic exercises for 2 hours and 30 minutes. Alternate with muscle strengthening exercises 2 or 3 days a week for the same duration.