When one talks about the time that a person should spend doing exercise as 30 minutes per day or 150 minutes per week, that may be too little per the international recommendations that stipulate how to do it and how to adapt according to the age of each person.
Centers for Disease Control and Prevention (CDC) published guidelines detailing physical activities depending on age.
According to the authors, those guidelines are general recommendations that to a certain extent may apply to all persons; however, it depends on the physical condition of the person and how many sports are practiced, especially when talking about teenagers and adults.
From 6 to 17 years. The CDC advised that, due to physiological changes at those ages, children and teenagers do at least 60 minutes of physical activity a day. It may include moderate activity such as brisk walking or biking. It also recommended that about three times per week minors do a more strenuous activity like running.
However, at that age, exercises to strengthen the muscles are not recommended, but children can do abdominals about three times a week. During adolescence, they can do push-ups and gradually incorporate exercises to strengthen the bones, such as jumping rope and playing soccer.
From 18 to 64 years. Suggested time is 150 minutes per week (two and a half hours). Time can be divided throughout the week, provided that each session has a minimum duration of ten minutes.
The guide provides the possibility to do 75 minutes (one hour and 15 minutes) of cardiovascular exercise (playing basketball, soccer, running, or biking), and the remaining 75 minutes, divided into two days with muscle strengthening using elastic bands, free weights or doing push-ups.
Older adults. Physical activity will help them stay healthy and be less prone to diseases or injuries. In the event that they suffer any of those, the recovery will be faster. The guide recommends 150 minutes per week from moderate to intense activity, depending on their physical condition. Those minutes can be distributed over multiple sessions during the week. The only requirement is that the shorter session be at least ten minutes’ duration.
If you are suffering some type of injury or illness, consult your doctor or a professional to help you choose the type of exercise that best suits you.