How Much Exercise Should We Do at Each Age?
How much exercise do you really need? The answer changes as we get older, but one thing stays the same: moving your body regularly is one of the best things you can do for your health.
The latest UK Chief Medical Officers’ physical activity guidelines provide recommendations for different stages of life.
Under 5s
Young children should be active throughout the day through play, movement and outdoor activities.
- Babies: movement several times a day, including tummy time for babies who are not yet mobile.
- Toddlers and pre-school children: around 3 hours of physical activity spread throughout the day.
Children and teenagers – 5 to 18 years
Children and young people should aim for an average of at least 60 minutes of moderate to vigorous physical activity each day across the week.
This could include walking, cycling, running, swimming, sport, dancing, active play or simply being active on the way to school. Activities should also help develop muscle strength, movement skills and strong bones.
Adults – 19 to 64 years
Adults should aim for:
- 150 minutes of moderate activity each week, such as brisk walking or cycling, OR
- 75 minutes of vigorous activity, such as running
- Strength exercises at least twice a week
- Breaking up long periods of sitting with movement
And remember – you don’t have to do it all at once. Every bit of movement counts.
Adults aged 65+
For older adults, staying active is particularly important for maintaining strength, balance, mobility and independence.
The recommendation is around 150 minutes of moderate activity each week, alongside activities that improve strength, balance and flexibility at least twice a week.
The most important message?
You don’t have to be a gym fanatic to be healthy.
Walking, gardening, cycling, dancing, swimming, playing with the children, taking the stairs and doing some strengthening exercises all contribute to an active lifestyle.
If you’re experiencing back pain, joint pain, an injury, reduced mobility or pain that’s stopping you from exercising, getting the right advice can help you return to movement safely.
If you’re looking for a physiotherapist in Deal, Kent, The Physio Lady provides physiotherapy support to help people manage pain, improve movement and get back to the activities they enjoy.
Keep moving – your body will thank you for it!
