Exercise is essential for maintaining good health, no matter your age. Regular physical activity can boost energy levels, improve cardiovascular health, enhance mental acuity, and reduce the risk of chronic diseases.

But the kind and amount of exercise you need varies depending on your age. Here, we look at age-appropriate exercise guidelines and the types of exercises that are best suited for each age group.

Exercise Guidelines by Age Group

Children and Adolescents (Ages 6 to 17)

Children and adolescents should engage in at least 60 minutes of moderate- to vigorous-intensity physical activity every day, according to the Centers for Disease Control and Prevention (CDC).

This can include activities like running, swimming, dancing, and bike riding. Additionally, children should engage in muscle-strengthening activities at least three days a week, such as push-ups, sit-ups, and other exercises that use body weight for resistance.

It’s also important for children and adolescents to engage in weight-bearing exercises, such as tennis or basketball, to keep their bones strong and healthy.

Adults (Ages 18 to 64)

Adults should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, according to the U.S. Department of Health and Human Services (HHS).

This can include activities like brisk walking, jogging, cycling, and swimming.

Additionally, adults should engage in muscle-strengthening exercises at least two days a week, focusing on all major muscle groups, including the legs, arms, chest, shoulders, back, and core.

Older Adults (Ages 65 and Up)

Older adults should aim for the same amount of exercise as younger adults, but may need to modify their routines based on physical limitations or health conditions.

Activities like yoga, tai chi, and water aerobics are great options for seniors, as they can improve balance, flexibility, and mobility. Resistance training with light weights or resistance bands can also help maintain muscle mass and bone density.

Types of Exercise by Age Group

Children and Adolescents

Children should engage in a variety of physical activities to keep things fun and engaging, while also developing good habits that will last a lifetime.

Recommended activities include:.

Running, jumping, and playing games like tag
Swimming and water games
Bike riding
Dancing and gymnastics
Team sports like basketball, soccer, and volleyball

Adults

For adults, the most important thing is to find physical activities that they enjoy and will stick with over time. Here are some options:.

Walking, jogging, or running
Cycling or spinning
Aerobic exercise classes like Zumba or step aerobics
Swimming or water aerobics
Dancing
Resistance training with weights or resistance bands
Pilates or yoga

Older Adults

When it comes to exercise for seniors, safety is key. Activities should be low-impact and appropriate for any physical limitations.

Recommended activities include:.

Walking or swimming
Chair aerobics or aquatic exercise classes
Tai chi or yoga
Light weightlifting or resistance band exercises
Balancing exercises to improve stability

Finding Age-Appropriate Exercises That Work for You

Regardless of your age, the most important thing is to find physical activities that you enjoy and that fit your lifestyle. This can help you stick with an exercise routine and reap the many benefits of regular physical activity.

Some tips for finding age-appropriate exercises include:.

Start slow and build up gradually, especially if you’re new to exercise or have a health condition
Choose activities that you enjoy and that fit your physical abilities
Try different workouts to keep things interesting and prevent boredom
Find a workout buddy or join a class to stay motivated and accountable
Speak with your doctor before starting a new exercise program, especially if you have any health concerns or medical conditions

The Bottom Line

Exercise is essential for good health, no matter your age. By following age-appropriate exercise guidelines and choosing the right types of exercises for your needs, you can stay active, healthy, and fit throughout your life.