Physical
Activity for All
Ages
Physical Activities
for All Ages
Physical activity for all ages means engaging in
exercises and movements that promote overall health and
well-being, regardless of one's life stage. It involves a
spectrum of activities, from playful childhood games to
structured workouts or mindful practices as we age. The goal
is to maintain or improve physical fitness, enhance mental
health, and foster a sense of vitality throughout life. It's a
commitment to staying active, adapting activities to individual
needs, and embracing a lifelong journey of movement.
Table of Contents
Preschool - Aged Children Children and Adolescents
01 (3-5 years) 02 (6-17 years)
Adults Older Adults
03 (18-64 years) 04 (65 years and older)
05 06 Pregnant and Postpartum
Adults with Chronic Women
Conditions and Disabilities
Preschool - Aged Children
(3-5 years)
Preschoolers should be active about 3 hours a day,
including light, moderate, and vigorous activities. Kids this age
are learning to hop, skip, and jump forward, and are eager to
show off how they can balance on one foot, catch a ball, or do
a somersault.
They should be active for at least 3 hours each day.
This should include 1 hour of energetic play, like: running –
playing tips, ball games or races at the park. kicking,
throwing and jumping – at the park or by creating fun
obstacle courses at home.
Children and Adolescents
(6-17 years)
Children and adolescents ages 6 through 17 years
should do 60 minutes (1 hour) or more of moderate-to-
vigorous physical activity daily. A variety of enjoyable physical
activities. As part of the 60 minutes, on at least 3 days a
week, children and adolescents need:
Vigorous Activity such as running or soccer.
Activity that strengthens muscles such as climbing or
push ups.
Activity that strengthens bones such as gymnastics or
jumping rope.
Adults
(18 - 64 years)
Adults should be active most days, at least 150 minutes a week of
moderate intensity activity preferably every day. Each week, adults should do
either:
2.5 to 5 hours of moderate intensity physical activity – such as a brisk walk,
golf, mowing the lawn or swimming
1.25 to 2.5 hours of vigorous intensity physical activity – such as jogging,
aerobics, fast cycling, soccer or netball
An equivalent combination of moderate and vigorous activities.
Include muscle-strengthening activities as part of your daily physical
activity on at least 2 days each week. This can be:
push-ups
pull-ups
squats or lunges
lifting weights
household tasks that involve lifting, carrying or digging.
Older Adults
(65 years and older)
Adults aged 65 and older need: At least 150
minutes a week (for example, 30 minutes a day, 5 days
a week) of moderate-intensity activity such as brisk
walking. Or they need 75 minutes a week of vigorous-
intensity activity such as hiking, jogging, or running. At
least 2 days a week of activities that strengthen muscles.
Activities to improve balance such as standing on one
foot.
Adults with Chronic
Conditions and Disabilities
Adults with chronic health conditions or disabilities who are able should
get at least 150 minutes (for example, 30 minutes 5 days a week) of moderate-
intensity aerobic physical activity a week and get at least 2 days a week of
muscle-strengthening activities that include all major muscle groups. If you are
unable to meet the recommendations, be as active as you can and try to avoid
inactivity.
Examples of Physical Activity
Aerobic
• Walking, wheelchair rolling, or biking to places.
• Swimming or water aerobics.
Muscle- strengthening
• Some yoga postures.
• Strengthening exercises using exercise bands,
weight machines, or handheld weights.
Pregnant and Postpartum
Women
Pregnant or postpartum women should do at least
150 minutes (for example, 30 minutes a day, five days a
week) of moderate-intensity aerobic physical activity per
week, such as brisk walking, during and after their
pregnancy. It is best to spread this activity throughout the
week.
Women who already do vigorous-intensity aerobic
physical activity, such as running, can continue doing so
during and after their pregnancy.
THANK
YOU.
