Fitness
Build Strong Muscles at Every Age
1. Children:
Before puberty, experts suggest focusing on play rather then on
training with weights or gym machines. According to the Center for
Disease Control and Prevention (CDC), younger children do best when
they strengthen their muscles by doing gymnastics, playing on a jungles
gym, or climbing trees.
2. Teens:
Once teenage bodies begin to make hormones, training with weights,
machines, and/or resistance bands can help them get stronger, build
endurance, and perform better in sports. Supervision is still important.
3. Adults: At
least 2 days a week and work all major muscle groups (legs, hips, back,
chest, abdomen, shoulders, and arms) and can be done at home or in a
gym.
4. Older Adults:
Research shows that it is possible to build or maintain strong muscles
and lean body mass in your 70s, 80s, and even the 90's. Activities that
can help prevent the typical age-related muscle loss include light
weight lifting, resistance bands, yoga, pilates, gardening, yard work,
and snow shoveling.
5. People with Disabilities: It can help prevent muscle loss, injuries, and in some cases, may slow the progression of a disease or condition.
Play Every Day
Guidelines and activities for the whole family.
Click Here |
Physical Activity Guidelines
Center of Disease Control and Prevention
1. Adults -
2 hours and 30 minutes of moderate-intensity aerobic activity every
week and muscle-strengthening activities on 2 or more days a week. Or 1
hour and 15 minutes of vigorous-intensity aerobic activity every week.
2. Children -
60 or more minutes of physical activity each day. Muscle strengthening
activities at least 3 days per week as part of the 60 minutes.
3. Older Adults -
2 hours and 30 minutes of moderate-intensity aerobic activity every
week and muscle-strengthening activities on 2 or more days a week. Or 1
hour and 15 minutes of vigorous-intensity aerobic activity every week.
4. Healthy Pregnant or Postpartum Women - 2 hours and 30 minutes per week of moderate-intensity aerobic activity.
Be Active Your Way
Take this quiz and
receive physical activity tips and recommendations from healthfinder.gov
