How to stay fit at every age
This is how much exercise you should aim for at every age and stage, according to the World Health Organisation.
“I’m too tired.”
“I don’t have enough time.”
“Maybe tomorrow.”
Exercise. It’s so good for you – so why is it so hard to prioritise? Moving your body is often the first thing to go out the window when you’re busy.
With so many demands on your time, you might be wondering: how much is enough?
Here’s what the World Health Organisation (WHO) has to say on the subject.
WHO’s recommended levels of physical activity
5-17 years
Children and young people should get at least 60 minutes of moderate to vigorous exercise every day, and vigorous exercise at least three times per week. They don’t need to complete 60 minutes of exercise in one hit – they could accumulate it over the day.
18-64 years
Adults should aim for at least 150 minutes (2h30m) of moderate-intensity aerobic exercise per week or at least 75 minutes (1h15m) of vigorous-intensity exercise per week. Ideally, adults will get a combination of both types and aim for double the recommended amount, as well as incorporate muscle-strengthening activities for at least two days per week.
65 years and above
This age group should aim for the same amount of exercise as adults aged 18-64 years old, but pay particular attention to the type of exercise that suits their body. They may need to incorporate physical activity to improve balance and mobility and avoid certain exercise types to avoid injury.
OK, but what counts as exercise?
It’s one thing to understand that you need to exercise for 150 minutes per week. But what does that actually look like?
Does taking the stairs at work count? Can you do nothing throughout the week and catch up on the weekend? Is a walk on the beach with a dog enough, or do you need to break a sweat?
When it comes to exercise, Dr Nic Gill is an expert. He’s a professional strength and conditioning coach for the All Blacks, an Associate Professor of Human Performance at the University of Waikato, and a wellness and fitness consultant for several international firms.
Here are some of his tips for getting sufficient exercise.
Something is always better than nothing
As a general rule, adults should move more and sit less throughout the day, says Nic.
“If you see an opportunity to exercise – be that getting off the bus a stop early, taking the stairs, arranging a walking meeting – go for it. Everything counts.”
More exercise is almost always better – but on those days when it all feels too much, don’t be too hard on yourself. Some physical activity is better than none.
Aim for 30 mins of ‘conversation pace’ exercise every day
Ideally, you need a minimum of 30 minutes of ‘conversation pace’ exercise every day, advises Nic.
“The exercise should be brisk enough to elevate your heart rate and increase your breathing, but you should still be able to have a conversation with someone,” he explains.
Spread activity evenly throughout the week
Preferably, aerobic activity should be spread evenly throughout the week. Aim for little and often, instead of squeezing all your exercise into one intense session.
“In today’s busy world, it’s more realistic to set aside 30 minutes a day on a consistent and regular basis,” says Nic.
“Plus, it’s very likely better for you as it’ll give your metabolism a little ‘kick’ and, of course, you’ll get the mental boost from exercise every day instead of just once a week.”
Start slow and build your way up
On reading the WHO’s recommendations, you might be tempted to go from zero exercise to marathon runner overnight – but Nic suggests taking it slow and steady.
“Give your body a chance to adjust. Start slow and build your way up week by week to avoid injury,” he suggests.
“It’s great to have long-term goals, and you can absolutely try to run that marathon one day – but take your time to avoid getting injured along the way.”
Enjoy your exercise
Nic’s final tip is to find a type of exercise that you enjoy.
“You’ll be far more likely to head out for a run in winter if you love the way it makes you feel. If you hate running, try something else – dancing, cycling, swimming, yogalates – the most important thing is that you enjoy it.”
And the benefits to exercise don’t stop at getting fit. Click here to read 5 more reasons for exercising by Dr Nic Gill.
