Guidelines
Physical Activity Guidelines for Americans offer guidance for everyone to make physical activity a part of their regular routine. The guidelines are based on the latest science and take into consideration different stages of life.
Physical Activity for Children and Adolescents
- Improves health now
- Lowers risk of chronic disease
- Children become healthy adults
- Get 60 minutes or more daily physical activity
- Aerobic activity, such as running, dancing, and biking and they need vigorous-intensity activity at least 3 days a week
- Muscle strengthening such as climbing trees, using playground equipment, and lifting weights develops muscle strength
- Strengthen bones by running and jumping rope
- Variety is key for enjoyment!
Physical Activity for Adults
- Reduce risks of chronic diseases
- Less than one half of Kansas adults meet minimum recommendations for physical activity
- Do aerobic activity – stimulate your heart rate and breathing rate. Set a goal for at least 150 minutes per week
- Increase the amount of activity to 5 hours of moderate intensity
- Add strengthening exercises, such as lifting weights or using resistance bands, on 2 or more days each week
Physical Activity for Older Adults
- Adults 65+ are typically the least physically active of any age group
- Adults 65+ with no limiting chronic conditions and are basically fit should follow the same guidelines as those mentioned above for all adults.
- Those with chronic health conditions, and cannot do 150 minutes of moderate-intensity activity a week, should be as active as abilities and conditions allow.
- Exercises that maintain and improve balance minimize risks of falling
- Consult a health care professional before starting or increasing any exercise routine.
Some local K-State Research and Extension offices are offering a class designed to increase strength and improve balance in older adults called Stay Strong, Stay Healthy.
