What exercises are suitable for different age groups?
3 to 7 years old
Children aged 3 to 5 years old, compared with infancy, the body coordination increases, suitable for outdoor sports, such as riding a balance bike with auxiliary wheels, catching and throwing the ball;
Children aged 5 to 7 years old, is in the stage of slow development, in particular cardiovascular development than the development of the motor system is slow, it is recommended that as far as possible to choose physical exertion of non-strenuous sports, such as swimming, to provide the children to lay a good foundation of physical fitness.
More exercise for your child can promote the growth of its bone mass and make its bones stronger.
8 to 25 years old
Ball games are recommended at this age.
Ball games improve reaction time, cardiorespiratory endurance and help muscle and bone development for children and teenagers in this age group.
Among them, children around 10 years old can practice table tennis, badminton and other small-ball sports to exercise their physical flexibility;
Advanced children can participate in more competitive sports such as basketball and volleyball.
In terms of practice time, it is recommended to accumulate at least one hour of moderate-intensity and higher exercise per day, muscle strength and strong bone exercises three days per week, static behaviors lasting no more than one hour at a time, and looking at electronic screens for less than two hours per day.
26 to 45 years old
The WHO published Guidelines on Physical Activity and Sedentary Behavior with an important piece of exercise advice for sedentary adults:
Replacing sedentary activity with exercise of any intensity is beneficial.
To avoid being sedentary, people in this age group can choose hiking and jogging to improve cardiorespiratory fitness, speed up metabolism and relieve stress.
It should be noted that obese people and people with bad joints are not recommended to climb mountains regularly.
45 to 65 years old
People in this age group begin to lose physical strength and muscle mass, and exercise should be safe, easy and able to stabilize muscle groups.
Exercises such as walking and strength exercises are recommended.
Walking can improve blood circulation and lower body fat rate; static squatting, lifting dumbbells and other strength exercises can enhance muscle strength.
Over 65
This age group is in a period of physical decline, accelerated muscle degeneration, walking may fall, it is recommended that the elderly do more stability exercises, such as tai chi, supine leg lifts, lunge and so on.
This type of exercise should be started at a low intensity and progressed gradually.
Regular exercise can prevent cognitive decline as we age.
Everyone should remember to make some time for exercise and act for the sake of good health!
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Edited by FootCare Technologies
Image source: pixabay (erased)
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