Regular movement is beneficial for everyone from young children to older adults. It’s never too late to start a more active lifestyle and improve your health outcomes. The benefits of regular physical activity go far beyond simply building muscles and include positive effects on your physical, mental, and emotional health. Exercise may also boost your immune system.BENEFITS OF EXERCISEFor Children (under 18 years):Improves academic performance, attention, and memoryBuilds strong muscles and enduranceReduces risk of depressionHelps maintain normal blood sugar levelsStrengthens bonesImproves heart and lung healthReduces risk of chronic diseases later in lifeFor Adults (18-64 years):Reduces risk of chronic health conditions such as dementia, depression, heart disease, stroke, type 2 diabetes, and several types of cancersImproves sleep qualityReduces feelings of anxietyReduces blood pressureImproves bone healthHelps maintain a healthy weightImproves balance and coordinationAdditional Benefits for Older Adults (65 years and older):Reduces the rate of bone loss and osteoporosisReduces risk of falls by improving balance, strength, flexibility, coordinationProlongs good health and independent living HOW MUCH IS ENOUGH?Any amount of physical activity is better than none, but the amount of exercise and the type of physical activity you should engage in depends on several factors including your age. Your healthcare team can advise you on the right amount of physical activity you should get, but the following chart provides general guidance from Health Canada.Age GroupRecommendationsInfants under 1 year of agePhysical activity of any intensity several times a day, particularly interactive floor-based playToddlers aged 1-2 years and preschoolers 3 -4 yearsAt least 180 minutes of physical activity at any intensity spread throughout the dayFocus on activities that develop movement skillsAim to include 60 minutes of energetic play by 5 years of ageActivities that get kids moving inside and outside of homeChildren 5-11 years and youths 12-17 yearsA total of at least 60 minutes of moderate- to vigorous-intensity physical activity dailyVigorous-intensity activities or sports at least 3 days a weekActivities that strengthen muscle and bone at least 3 days a week such as running, jumping, or climbingAdults 18 years and olderA total of at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week in sessions of 10 minutes or moreIt is beneficial to add muscle and bone strengthening activities using major muscle groups at least 2 days a weekOlder adults with poor mobility should perform physical activities to enhance balance and prevent falls Be active, be healthy, be happy.References:Related
