Exercise: Know what level of intensity suits you, according to you age limit

These days, with increasing awareness about exercise, people have started making it habit to exercise daily. But, experts say that there is not enough awareness on how much exercise should one do, according to their age and capability

Exercise: Know what level of intensity suits you, according to you age limit
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Dr Vivek Tadwalkar, general physician (GP) from Pune, said, “Those who want to reduce their weight are blindly following any exercise pattern. There are certain scientific norms on how much exercise a person can in a particular age group, and when one does not follow that, there are chances of a person becoming ill.”

While Dr Sameer Soman, another GP, said, “Regular physical activity of moderate intensity – such as walking, cycling, or doing sports – has significant benefits for health. Some physical activity is better than doing none. By becoming more active throughout the day in relatively simple ways, people can quite easily achieve the recommended activity levels.”

The intensity of different forms of physical activity varies between people. In order to be beneficial for cardiorespiratory health, all activity should be performed in bouts of at least 10 minutes duration.

Physical activity recommended for different age group of people by experts:

Children and adolescents aged 5 to 17 years

  • Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily.
  • Physical activity of amounts greater than 60 minutes daily will provide additional health benefits.
  • Should include activities that strengthen muscle and bone, at least three times per week.

Adults aged 18 to 64 years

  • Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
  • For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
  • Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Adults aged 65 years and above

  • Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
  • For additional health benefits, they should increase moderate-intensity physical activity to 300 minutes per week, or equivalent.
  • Those with poor mobility should perform physical activity to enhance balance and prevent falls, 3 or more days per week.
  • Muscle-strengthening activities should be done involving major muscle groups, 2 or more days a week.