In this era of gadgets and technology, people tend to sit for longer hours than are healthy, resulting in health complications. The Canadian guidelines for physical activity offer practical solutions to keeping fit, no matter your age group.
Between One and Four Years
Activities in this age group include reaching for toys, rolling on the floor, crawling, climbing stairs, exploring the outside environment, running and dancing.
Experts recommend at least 180 minutes of intense physical activities spread throughout the day for children between one and four years. You are advised to change their environments for different activities and also ensure that they develop motor skills.
By five years of age, children should have at least 60 minutes of energetic play. Some of the activities which you can engage them in include the following; creating safe play spaces, learning action songs together, exploring outdoors, planning play dates, taking walks, or riding bikes.
Between Five and 11 Years
In this age group, at least 60 minutes of moderate to vigorous intense activities daily for at least three days in a week is recommended. Some of the activities which you can engage them in include bike rides, playground activities, skating using skateboards, running and swimming. These activities have immense benefits, such as:
- 1. Improving their fitness levels
- 2. Helping them concentrate better in school
- 3. Helping them avoid obesity and being overweight.
12 to 17 Years
Teens need more activities. To make them break a sweat, they will need more physical engagements such as bike riding, skating, running, and rollerblading. These will help them improve their health, improve school performance, grow stronger and maintain a healthy weight. Some of the best and most productive activities for teenagers include hitting the gym, playing physically exerting games such as basketball, riding bikes or skateboarding.
18 to 64 Years
Bike riding, brisk walking, jogging, and cross country will make anyone in this age group break a sweat. Studies have shown that if you do these activities for 150 minutes every week, you reduce the risk of heart disease, having strokes, some cancers, and high blood pressure, among others. Your fitness, strength, and mental health will also improve. Adults may opt for any of the following options:
- 1. Join a dance class
- 2. Take a brisk walk
- 3. Participate in runs
- 4. Take up a sport
65 Years +
Cross country, skiing, brisk walking, and cycling are among everyday activities in this age bracket. Other activities which you can engage in include taking afternoon dance classes, taking dogs for walks, walking for charity or taking up a favorite sport.
For people in this age group, 150 minutes of physical activity in a week will help you lower the risk of premature death and chronic diseases. It will also help you maintain functional independence, mobility, and improve fitness.