How much time to spend on physical activity to be healthy

Getting up and moving around more often can prevent heart problems and diabetes. Physical activity can help maintain normal blood pressure and weight, improve sleep, and overcome anxiety and depression. … For older people who are active, the risk of falls and fractures is reduced. So how much do you need to move?

David Broom is an assistant professor in the Department of Physical Education and Health at Sheffield Hallam University.

The key to physical and mental health is combining aerobic and strength training several times a week.

It's best to alternate between different types of physical activity so that you don't get bored, Broom says. It is also important to shorten the time in a sitting position. He advises getting up and moving around every 20 minutes throughout the day.

Up to 5 years

At this age, activity is necessary every day for the child to develop motor skills.

Babies can reach for something and grab, jerk, and push objects away.
Get up while lying on your stomach.
Children who have already started to walk need at least three hours of activity a day, including vigorous play (jogging or climbing).

From 5 to 18 years old

During this period, it is especially important to strengthen the bones.

Children and adolescents need moderate to vigorous exercise for at least one hour a day. Three times a week at this hour, you need to include strengthening exercises, for example jumping rope, gymnastics.
Moderate aerobic activity can include walking, scooter, skateboard, or bicycle riding.
Intense activities: running, swimming, martial arts, football, dancing.

From 18 to 65 years old

This age group should focus primarily on aerobic exercise and strength training to reduce the risk of illness and premature death.

The minimum recommended training duration is 150 minutes of moderate aerobic activity per week (brisk walking, water aerobics, tennis) or 75 minutes of intense activity (running, hockey, cycling).
Such loads should be supplemented with strength exercises at least twice a week.
Remember, the more active you are, the better your health.

Over 65 years old

Exercises to improve balance, coordination, and flexibility are especially important for older adults.

The duration of the workouts remains the same: 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise.
Particular attention should be paid to lifting exercises.
There are no severe restrictions on physical activity, you can continue to engage in the sport that you like.