Staying healthy isn’t just about eating nutritious food. Physical activity is equally essential in maintaining a strong heart, healthy joints, and overall fitness. Whether you’re 25 or 75, making movement a daily habit can prevent disease, boost mood, and improve your quality of life.
Let’s explore how much activity is right for you at every life stage and how to make it part of your daily routine.
Why Is Daily Physical Activity Important?
Regular movement strengthens your heart, lungs, and muscles, and improves balance, flexibility, and brain health. It also helps prevent:
- Heart disease and stroke
- Type 2 diabetes
- Obesity
- Some cancers
- Anxiety and depression
- Falls and cognitive decline in older adults
Even small bursts of activity spread throughout your day can have powerful benefits.
How Much Physical Activity Should You Get Daily?
The amount and intensity of physical activity you need depends on your age and health status. Here’s a breakdown:
Adults (Ages 18–64)
- Goal: At least 150 minutes of moderate-intensity aerobic activity per week (~22 minutes/day) or 75 minutes of vigorous activity
- Plus: Muscle-strengthening exercises 2 days/week
- Examples: Brisk walking, cycling, jogging, swimming, dancing
Older Adults (65+)
- Goal: Same as above (150 minutes/week), but adapted to fitness level
- Add: Balance exercises (e.g., tai chi, single-leg stands)
- Examples: Walking, flexibility exercises, water aerobics, strength training with resistance bands
Children & Teens (Ages 6–17)
- Goal: At least 60 minutes of physical activity daily
- Include: Vigorous activity, muscle- and bone-strengthening 3 days/week
- Examples: Sports, active play, running, jumping rope, biking
Everyday Ways to Stay Active
You don’t need a gym membership to get moving. Here are simple, sustainable activities to keep you active:
- Take short walks after meals
- Use stairs instead of the lift
- Do housework with music on
- Cycle to work or the store
- Try online stretching or yoga routines
- Walk while on phone calls
- Play with your kids or grandkids
- Dance during screen breaks
Reduce Sedentary Behavior
Sitting too long can raise your risk for chronic illness, even if you exercise. To limit sedentary time:
- Stand up and stretch every 30–60 minutes
- Use a standing desk or take walking meetings
- Set reminders to move every hour
- Replace screen time with light activity
Final Thoughts
Physical activity is for everyone—no matter your age or fitness level. Start small, build gradually, and choose activities you enjoy. The goal is consistency, not intensity.
Before starting any new fitness routine, consult your doctor, especially if you have chronic health conditions. For joint pain or mobility concerns, an orthopaedic specialist can help tailor a safe plan for you.
