Being in shape is something that everyone desires. However, only a few individuals are aware of the types of exercises and perform them correctly to remain healthy and in form throughout their lives. To help you, we’ve thus gathered a few exercise suggestions from experts and divided them into age groups so you can get a better sense of what your body requires.
For Children (age 3-5, preschool)
Because it is a developing age for children, the more active they are, the more fit they will be, and being active all of the time helps them grow and develop. They should primarily participate in one of two types of play.
Participants in structured play are encouraged to be active by playing games under the supervision of an adult. On the other hand, unstructured play entails participants using their imagination and preferences to play in the playground.
For Teenagers (above 5 to teen)
Exercise is beneficial to the mental and physical development of developing youngsters. As a result, it is critical for growing youngsters to engage in an hour of physical activity each day.
Walking, running, skipping, playing basketball, riding, and other moderate-intensity aerobic exercises should account for most of it. This is because it may be a suitable match for the age and physical development of the youngster.
On the other hand, they should strive to receive at least thrice a week of vigorous-intensity activities such as muscle-strengthening and bone-strengthening for better results.
Many people’s metabolisms don’t perform the way they should after they’ve grown up, which can make staying fit difficult if not done correctly. These out of all, the adults have to be more concerned about their health and fitness by following the correct workout program.
Adults must engage in at least more than an hour of moderate-intensity aerobic physical activity. Apart from that, they can also do vigorous-intensity aerobic physical activity per week or both. To do so, follow these guidelines:
- Spreading physical exercise over several days of the week rather than cramming it all into one or two.
- Rather than doing everything at once, break the sessions up into chunks.
- Aerobic exercises such as brisk walking, jogging, swimming, and biking
- Spend time doing a moderate-intensity workout.
For more effective results, one should also follow strengthening tips such as:
- Weight lifting, push-ups, and sit-ups are all good routines to maintain your body.
- Choose activities that target all of the body’s major muscle groups and repeat each exercise 8 to 12 times per session.
For Older Adults and Pregnant Women
Before engaging in any physical exercise, older adults, pregnant women, and persons with particular health needs should consult with their general practitioner to determine how much physical activity they should get and what sort of activities they should perform.
Additional Exercising Tips
People who want to reduce weight may need to acquire more physical exercise by altering their diet to burn more calories. If you have been inactive for a long time, you may need to start cautiously and gradually increase your activity. The more you can accomplish, the better.