When it comes to physical exercise, getting some is always good. In some cases, getting more exercise may be even better. But how much is needed or is adequate for you? Exercise, if done in the right way, can help people manage different health conditions and lead a fit life. The intensity of exercise varies from kids to adults. Exercises are of various categories and have certain standard specifications and guidelines.

The U.S. Department of Health and Human Services in its 2008 physical activity guidelines has mentioned general guidelines for adults, older adults and children. These are described below:

Children and adolescents:

They are required to participate in age-appropriate activities and get at least an hour or more of physical activity every day. It has been mentioned that most of that hour can be spent in moderate- or vigorous-intensity aerobic activities. Vigorous-intensity aerobic activity can be practiced at least 3 days a week. Muscle-strengthening and bone-strengthening activities can be practiced three days a week. 

Healthy adults:

Getting a minimum of 2 hours a week of moderate-intensity aerobic activity, or a minimum of 1 hour per week of vigorous aerobic activity, or a combination of this two can be availed by a healthy adult. Walking is an activity that has great health benefits. It does not require any equipment and can be practiced in many places and at most times. It is also generally very safe.

Various studies support this fact. Studies at Nurses’ health study, National Health Interview Survey, Harvard Alumni Health Study, Women`s health Initiative, Honolulu Heart Program, and several other studies have demonstrated that this form of exercise substantially brings down the chances of developing stroke, heart disease, and diabetes, in different population groups. Brisk walking for 30 minutes a day, five days a week, or high-intensity sprinting for about 45 minutes for just one day along with half an hour jog the following day; or any other combination of moderate or vigorous activity can also be practiced.

Older adults:

Older adults can follow the guidelines for healthy adults, if they do not have any health restrictions. “Start slow, build over time” advice is for all individuals, but it is more appropriate for older adults. Nelson ME, Rejeski WJ, Blair SN in “Physical activity and public health in older adults: Recommendation from the American College of Sports and the American Heart Association” has discussed what is fit and what is not, for older adults in details. Older adults who fail to follow the guidelines for healthy adults because of chronic conditions should exercise as per their abilities, and as much as their body condition allows.

Older adults suffering from chronic conditions, such as arthritis and type 2 diabetes, should consult a doctor or a healthcare provider for the amount and type of activity that best suits them. Older adults who are prone to falling should include activities that are good in promoting balance.

Starting slow and steady is always safe. But not exercising at all is not considered healthy. A sedentary life can promote different health-related complications. In case an individual is having any sort of health condition, appropriate medical advice is always required to be sought, prior to getting started.

A little bit of precaution and guidance can help a person formulate the best sort of exercising regime that would suit them.