National Guidelines on Exercise

National Guidelines on Exercise




National Guidelines on Exercise

Habitual physical activity aids in improving overall wellbeing and health .it is useful in reducing the risk of a myriad of diseases. National guidelines on exercise are categorized based on age. For instance, a muscle-strengthening activity such as weight lifting is not recommended for younger children or infants. The national guidelines comprise the type of exercises that should be conducted based on the age of the participant, the amount of time and the frequency of this exercise programs. Investigation on the national guidelines stated will shed light on the physical recommendations allocated for different age groups.

The first group is the age bracket between three to five years, the toddlers. Exercise assures healthy growth and progress of babies, toddlers and preschoolers. Babies are encouraged to crawl, pulling and pushing, reaching and grasping in the course of supervised play such as tummy time (Rahl 2010). This can include light activity or activity that is more energetic. For this age group, physical activity should controlled floor based play in secured surroundings and should be supported from birth. Toddlers ad preschoolers are advised to be physically active daily for a minimum of three hours extended throughout the day. Babies younger than two years should not be permitted to spend time viewing television it applies to the toddlers as well though they are allocated one hour per day to view television or other electronic media. This age group should not be allowed to be kept inactive or be sedentary for more than one hour unless they are asleep.

The subsequent group is for the young people aged between 5-18.the guidelines set for this particular group includes a minimum of physical activity that entails energetic intense aerobics such as running and a moderate intense activity such a walking fast(Gordon 2002). These exercises should be done three times weekly. They should encompass activities that assist in muscle and bone strengthening. Activities that are more vigorous include aerobics, gymnastics, playing football etcetera. It is advised that children and young people should maximize on outdoor activities and reduce on the time spent on watching television, playing video games and traveling by cars instead of cycling (Gordon 2002). They should participate in activities that are suitable for their age (Rahl 2010).

The next set of guidelines is for adults in the range of 19-64. To maintain health, the recommended duration for moderate intensity aerobic activity is 150 minutes (Rahl 2010). These activities include fast walking cycling and muscle-strengthening exercises that focus on all body muscles. The muscle strengthening exercises are done in repeats and sets with one repetition being a complete movement of an activity whereas a set is a group of repetitions. Overweight adults can make a health improvement (Rahl 2010) is the follow the guidelines stated above even if it does not result to weight loss. Dietary changes should be made and additional time to the stated 150minutes weekly.

For older adults in the range of 65 and above years, the following points are the national guidelines for their exercise. They need both physical and muscle strengthening activities. Adults who are normally fit and lack health conditions that might limit their activities are advised to be active daily. The allocated duration for moderate exercise is 150 minutes of fast walking or cycling and muscle strengthening twice a week. A variation is inclusive of 75 minutes of vigorous exercise such as tennis and muscle strengthening activity.



Rahl, R. L. (2010). Physical activity and health guidelines:  Recommendations for various ages,  fitness levels  and conditions from 57 authoritative sources. Champaign, IL: Human Kinetics.

Gordon, S. (2002). Exercise. New York: Children’s Press.



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