Recommendations for Physical Activity in Adults and Kids by American Heart Association

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Recommendations for Physical Activity in Adults and Kids

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Are you fitting in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week? If not, you’re not alone. Only about one in five adults and teens get enough exercise to maintain good health. Being more active can help all people think, feel and sleep better and perform daily tasks more easily. And if you’re sedentary, sitting less is a great place to start.

These recommendations are based on the Physical Activity Guidelines for Americans, 2nd edition, published by the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. They recommend how much physical activity we need to be healthy. The guidelines are based on current scientific evidence supporting the connections between physical activity, overall health and well-being, disease prevention and quality of life.

Recommendations for Adults

• Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
• Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
• Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
• Gain even more benefits by being active at least 300 minutes (5 hours) per week.
• Increase amount and intensity gradually over time.

Recommendations for Kids

• Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
• Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.
• Include vigorous-intensity activity on at least 3 days per week.
• Include muscle- and bone-strengthening (weight-bearing) activities on at least 3 days per week.
• Increase amount and intensity gradually over time.

What is intensity?

Physical activity is anything that moves your body and burns calories. This includes things like walking, climbing stairs and stretching.

Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.

Examples of moderate-intensity aerobic activities:

• brisk walking (at least 2.5 miles per hour)
• water aerobics
• dancing (ballroom or social)
• gardening
• tennis (doubles)
• biking slower than 10 miles per hour

Vigorous intensity activities will push your body a little further. They will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.

Examples of vigorous-intensity aerobic activities:

• hiking uphill or with a heavy backpack
• running
• swimming laps
• aerobic dancing
• heavy yard-work like continuous digging or hoeing
• tennis (singles)
• cycling 10 km/miles per hour or faster
• jumping rope

Knowing your target heart rate can also help you track the intensity of your activities.

For maximum benefits, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises.

What if I’m just starting to get active?

Don’t worry if you can’t reach 150 minutes per week just yet. Everyone has to start somewhere. Even if you've been sedentary for years, today is the day you can begin to make healthy changes in your life. Set a reachable goal for today. You can work up toward the recommended amount by increasing your time as you get stronger. Don't let all-or-nothing thinking keep you from doing what you can every day.

The simplest way to get moving and improve your health is to start walking. It's free, easy and can be done just about anywhere, even in place.

Any amount of movement is better than none. And you can break it up into short bouts of activity throughout the day. Taking a brisk walk for five or ten minutes a few times a day will add up.

If you have a chronic condition or disability, talk with your healthcare provider about what types and amounts of physical activity are right for you before making too many changes. But don’t wait! Get started today by simply sitting less and moving more, whatever that looks like for you.

Here are some of the big wins:

• Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy
• Better sleep, including improvements in insomnia and obstructive sleep apnea
• Improved cognition, including memory, attention and processing speed
• Less weight gain, obesity and related chronic health conditions
• Better bone health and balance, with less risk of injury from falls
• Fewer symptoms of depression and anxiety
• Better quality of life and sense of overall well-being

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Kids Exercises

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Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise has many benefits for children. It can help them

• Feel less stressed
• Feel better about themselves
• Feel more ready to learn in school
• Keep a healthy weight
• Build and keep healthy bones, muscles and joints
• Sleep better at night

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As kids spend more time watching TV, they spend less time running and playing. Parents should limit TV, video game and computer time. Parents can set a good example by being active themselves. Exercising together can be fun for everyone. Competitive sports can help kids stay fit. Walking or biking to school, dancing, bowling and yoga are some other ways for kids to get exercise.

How Can I Help My Child Be More Physically Active?

Being physically active has many health benefits no matter what age you are. It’s especially important to help kids develop and grow into healthy adults. The American Heart Association recommends that kids and teens (ages 6-17) get at least 60 minutes of moderate to vigorous physical activity every day.

In today’s digital world, it can be hard to get your kids to put down the devices and do something active. But with a little effort, we can help them learn healthy habits now and find activities they can love for a lifetime.

Why is it important for kids to be active?

Just like in adults, increased physical activity is associated with an increased life expectancy and decreased risk of many diseases and health problems. In other words, a longer and healthier life! There are also some benefits that may appeal to kids’ competitive nature and desire to do their best.

Active kids are more likely to have:

• a healthy weight
• stronger, healthier bones and muscles
• better heart and brain health
• improved brain function, including memory, attention and problem-solving
• better school attendance and academic performance, especially in math, reading and writing 
•  lower long-term risk of cardiovascular diseases, diabetes and some kinds of cancer
• less stress and fewer symptoms of anxiety and depression
• less inappropriate and distracting classroom behavior
• improved mental health and psychological well-being, including confidence and self-esteem 

How do I encourage my child to be active?

Children are naturally active. As they grow into adolescents, they tend to become less active. This is especially true for girls, who may need even more support and encouragement to stay active. Don’t be surprised or disappointed if your kids’ interests shift or they lose interest in activities they used to love. Help them find other activities they can enjoy instead of becoming inactive.

Here are some tips that may help:

• Be a role model for an active lifestyle. Start moving more yourself and find ways to be active together as a family.
  
  
• Physical activity should be fun for children and adolescents. Encourage kids to keep trying activities to discover the ones they like and will stick with. Don’t use physical activity as a punishment.
  
  
• Reduce or limit sedentary screen time, including watching television, playing video games and using a digital device. Don’t use the TV or a device as a babysitter.
  
  
• Provide kids with opportunities to be active. Give them active toys and games, like bikes, skateboards, roller skates, scooters, jump ropes, balls and sports equipment.
  
  
• Support their participation in sports, dance and other active recreation like swimming, biking and running. Get familiar with community facilities near you, like pools, recreation centres, bike paths and parks.
  
  
• When safe, let them walk or bike places instead of always driving them in the car. For example, you could walk or bike to school or the bus stop together.
  
  
• If your child is very inactive now, start slowly. Increase the amount and intensity of activity gradually each week or so. This may help them avoid discomfort or injury and adjust to a more active lifestyle without becoming discouraged.
  
  
• Praise, rewards and encouragement help kids to stay active.

What if my child is uncoordinated, disabled or overweight?

All children, even differently-abled ones, need to be physically active. Activity may be particularly helpful for the physical and psychological well-being of children with a disability or weight problem. Support them in being as active as possible. Avoid comparing them to other children or shaming them if they’re not able to do as much. Celebrate their achievements and successes. Above all, keep it safe, and keep it fun!