It is key to adapt the sports routine to the different needs at each stage of life.
The exercise It has a very important role for both physical and mental health, as it helps to improve the quality of life, can prevent multiple diseases, strengthen muscles and control overweight, among others.
As indicated by the World Health Organization (WHO), exercising is key but the time to spend can change depending on age. That is, the sports routine has to adapt to the different needs that arise at each stage of life.
For this reason, the experts put together five groups according to the age of the people and raised what time it is convenient to dedicate to exercise at each stage of life.
Beyond the general rules, it is always advisable to consult a doctor to deal with the particularities of each case.
How much exercise to do according to age?
Under 1 year old: mental exercise should be prioritized through stories, games and interactions with the environment to promote cognitive development.
They also recommend that they not be in the stroller, in arms or high chairs for more than an hour at a time.
From 1 to 4 years: the WHO recommends that they dedicate at least 180 minutes to carrying out physical activities of any intensity distributed throughout the day.
It is also not recommended to have them restrained for more than an hour or sitting for a prolonged period. Much less that they are in front of the screen.
From 5 to 17 years: In this period, the WHO recommends that a minimum of 60 minutes a day of physical activity of moderate or vigorous intensity, of an aerobic nature, should be done.
In the case of intense or vigorous aerobic physical activities, they must be done at least three days a week,
From 18 to 64 years old: in this strip it is important to increase moderate aerobic physical activity, being at least 150 to 300 minutes per week. In the case of intense activity it should be at least 75 to 150 minutes a week. A combination of high and moderate intensity is also acceptable.
In the case of muscle strength activities, such as weight lifting, the agency recommends doing it two or more times a week with moderate or greater intensity that involves all muscle groups.
A sedentary lifestyle is dangerous at this age, so it is recommended to make time in the schedule for physical exercise.
From the age of 65:it is necessary to work on functional balance and strength training at a moderate intensity, on three or more days a week. These types of exercises are excellent for improving functional capacity and thus preventing falls.
It is advisable to do between 150 and 300 minutes per week.
