Age-appropriate Exercises
(Public Health)
Through this page, your questions about age-appropriate exercises will be answered.
What are exercises?
Exercise is a form of physical activity that is planned, structured, and repetitive, primarily aimed at improving or maintaining physical fitness. Exercises are purposeful and target one or more components of fitness, such as strength, endurance, flexibility, or balance. They come in many forms depending on age and physical ability. For example, play and movement for children, strength and endurance training for adults, and low-impact or balance activities for the elderly.
The importance of exercise for each age group:
Exercise is a vital component of overall health and plays a major role in preventing many diseases. It significantly reduces the risk of chronic conditions such as heart disease, stroke, type 2 diabetes, and certain cancers. Regular physical activity can lower the risk of premature death by up to 30%.
Physically, it boosts fitness, reduces body fat, and strengthens bones and muscles—especially important for children and adolescents, as it supports healthy growth and development.
Mentally, exercise helps reduce stress, improve sleep quality, and enhance mood. As people age, it contributes to maintaining physical independence and a better quality of life.
Ultimately, exercise is an essential part of a healthy lifestyle, promoting vitality and long-term health across all life stages.
Types of exercise suitable for each age group:
Infants (under 1 year):
Motor interaction such as reaching, grasping, crawling, and interactive play involving movement between lying, sitting, or standing. At least 30 minutes of tummy time throughout the day is recommended.
Preschool children (1–5 years):
A variety of light, moderate, and vigorous activities like walking, climbing, playing ball, swimming, jumping, and block play. Active games like tag and bike riding are also ideal. At least 3 hours of physical activity spread throughout the day is recommended.
Children (5–12 years):
Aerobic activities like running, swimming, cycling, and jumping, along with muscle-strengthening activities like push-ups and sit-ups, and bone-strengthening activities like jumping, climbing, and gymnastics. At least 60 minutes of daily physical activity is recommended, including muscle-strengthening activities 3 times per week.
Adolescents (13–18 years):
A mix of aerobic exercises (running, swimming, cycling), strength training (resistance exercises, push-ups), and bone-strengthening activities (jumping, basketball, football). At least 60 minutes per day is recommended, including strength and bone exercises 3 times per week.
Young adults (18–30 years):
Focus on building a fitness foundation with aerobic exercises (walking, running, cycling), strength training (weightlifting, bodyweight exercises), and flexibility training (yoga, stretching). Aim for 30 minutes at least 5 days a week, with strength training 2–3 times weekly.
Adults (31–60 years):
Aerobic activities like brisk walking, swimming, cycling, combined with strength training (weights, bodyweight), and flexibility exercises (yoga, stretching). Aim for 150 minutes of moderate or 75 minutes of vigorous activity weekly, including strength exercises at least twice a week.
Older adults (60+ years):
Focus on cardiovascular fitness (walking, cycling, swimming), strength training (lifting, carrying), flexibility (yoga), and balance exercises (standing on one foot, heel-to-toe walking). Aim for 150 minutes of moderate or 75 minutes of vigorous activity weekly, with balance training 3 days a week.
Exercise benefits by age group:
Children & Adolescents (5–18 years):
Build stronger muscles and bones
Reduce body fat and improve heart health
Lower stress and boost mood
Improve concentration and academic performance
Support healthy growth and social interaction
Enhance balance and posture control
Adults (18–60 years):
Manage diseases like type 2 diabetes, heart disease, hypertension
Enhance heart health and blood circulation
Boost mood and reduce depression and anxiety
Maintain healthy weight and prevent obesity
Improve sleep quality
Strengthen bones and reduce bone density loss
Older Adults (60+ years):
Improve balance and reduce fall risk
Relieve joint pain and improve joint function (e.g., arthritis)
Lower risk of dementia and Alzheimer’s disease
Reduce stress, anxiety, and depression
Improve sleep quality
Benefits for all age groups:
Stimulate the release of brain-friendly proteins and chemicals
Lower risk of several cancers (colon, breast, uterus, bladder, kidney, stomach, and lung)
Reduce risk of early death from heart disease and cancer
Promote overall health, reduce stress, and support an active, happy life
Tips for staying consistent with exercise:
Make it a routine: Incorporate exercise into daily life, such as family walks.
Choose enjoyable activities: Vary your workouts to avoid boredom—try dance, team sports, or water activities.
Make it social: Exercise with friends or family, or join group fitness classes.
Use reminders: Set fixed times to build a consistent habit.
Engage the whole body: Include core-strengthening exercises like abdominal and back workouts for better balance and injury prevention.
Frequently Asked Questions:
What tips help prevent injuries during exercise?
Stay hydrated to replace fluids lost through sweat
