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Exercise Guidelines by Age Group
To maximize the benefits of a metabolic lifestyle, tailor your exercise routine to your age and fitness level. The following tables outline recommended types and durations of movement for different age groups, based on guidelines from the CDC and Colorado State University Extension.
Children and Adolescents (6–17 Years)
| Activity Type | Daily Duration | Examples |
|---|---|---|
| Aerobic (Moderate) | 60 minutes | Brisk walking, biking, active play |
| Aerobic (Vigorous) | 3 days/week | Running, swimming laps, soccer |
| Muscle-Strengthening | 3 days/week | Push-ups, climbing, resistance bands |
| Bone-Strengthening | 3 days/week | Jumping, running, gymnastics |
| Core Exercises | 3 days/week | Planks, sit-ups, balance activities |
Notes: Children should engage in a variety of activities to build fitness and coordination. Encourage fun, social activities to foster a lifelong love of movement.
Resource: CDC Guidelines for Children and Adolescents
Young Adults (18–30 Years)
| Activity Type | Daily/Weekly Duration | Examples |
|---|---|---|
| Aerobic (Moderate) | 150–300 min/week (22–43 min/day) | Brisk walking, cycling, dancing, hiking |
| Aerobic (Vigorous) | 75–150 min/week (11–22 min/day) | Jogging, HIIT, sprint intervals, sports |
| Muscle-Strengthening | 3 days/week | Weight lifting, plyometrics, bodyweight circuits |
| Core Exercises | 2–3 days/week | Planks, Pilates, stability ball workouts |
| Flexibility | 2–3 days/week | Yoga, dynamic stretching, mobility drills |
Notes: Young adults benefit from high-intensity and impact-based training to build cardiovascular fitness and bone density. Incorporate variety and cycle-based formats like HIIT or Tabata.
Resources: Sweat: Exercise by Age, ACSM Guidelines
Adults (31–50 Years)
| Activity Type | Daily/Weekly Duration | Examples |
|---|---|---|
| Aerobic (Moderate) | 150–300 min/week (22–43 min/day) | Brisk walking, cycling, water aerobics, elliptical |
| Aerobic (Vigorous) | 75–150 min/week (11–22 min/day) | Jogging, rowing, aerobic dance, circuit training |
| Muscle-Strengthening | 2–3 days/week | Weight lifting, resistance bands, functional fitness |
| Core Exercises | 2–3 days/week | Yoga, Pilates, crunches, stability work |
| Flexibility | 2–3 days/week | Static stretching, yoga, foam rolling |
Notes: Adults in this range often juggle work and family. Time-efficient formats like circuit training and moderate HIIT are ideal. Prioritize stress reduction and injury prevention.
Resources: American Heart Association, Physical Activity Guidelines PDF
Older Adults (51–64 Years)
| Activity Type | Daily/Weekly Duration | Examples |
|---|---|---|
| Aerobic (Moderate) | 150–300 min/week (22–43 min/day) | Brisk walking, swimming, dancing, elliptical |
| Aerobic (Vigorous) | 75–150 min/week (11–22 min/day) | Jogging (if able), cycling, low-impact aerobics |
| Muscle-Strengthening | 2–3 days/week | Light weights, resistance bands, bodyweight exercises |
| Core Exercises | 2–3 days/week | Seated core exercises, yoga, Pilates |
| Flexibility | 2–3 days/week | Stretching, tai chi, gentle yoga |
| Balance Training | 2–3 days/week | Heel-to-toe walking, single-leg stands, tai chi |
Notes: Focus on joint health, mobility, and fall prevention. Low-impact and restorative activities like swimming, tai chi, and yoga support metabolic health and longevity.
Resources: Harvard Health: Guidelines for Older Adults, CDC: Strategies for Older Adults
Seniors (65+ Years)
| Activity Type | Daily/Weekly Duration | Examples |
|---|---|---|
| Aerobic (Moderate) | 150–300 min/week (22–43 min/day) | Brisk walking, water aerobics, dancing |
| Aerobic (Vigorous) | 75–150 min/week (11–22 min/day) | Jogging (if able), cycling, swimming laps |
| Muscle-Strengthening | 2–3 days/week | Light weight lifting, resistance bands |
| Core Exercises | 2–3 days/week | Seated core exercises, yoga, tai chi |
| Balance Training | 3 days/week | Tai chi, standing on one leg, heel-to-toe walking |
| Flexibility | 2–3 days/week | Stretching, gentle yoga |
Notes: Older adults should include balance training to prevent falls. Start with low-impact activities and consult a doctor if there are health concerns.
Resource: Harvard Health: Strength and Power Training for Older Adults
Disclaimer: Always consult your healthcare provider before starting a new exercise program, especially if you have chronic conditions or mobility concerns.