Regular physical activity is crucial for maintaining health and extending lifespan. Research has shown that individuals who adhere to recommended levels of physical activity have a significantly lower risk of premature death. Additionally, an active lifestyle contributes to better quality of life by reducing the risk of chronic diseases.

Recommendations for Physical Activity by Age Group

The World Health Organization (WHO) has issued guidelines for physical activity tailored to different age groups:

Children under 5 years old

• Physical activity should be encouraged from birth, especially through floor play in a safe environment.


• Preschool-aged children who can walk independently should be physically active for at least 180 minutes per day.

Children and adolescents (5-17 years old)

• At least 60 minutes of moderate to vigorous physical activity per day is recommended.


• Activities should include aerobic exercises, strength exercises, and activities that promote bone health.

Adults (18-64 years old)

• At least 150 to 300 minutes of moderate aerobic activity per week or 75 to 150 minutes of vigorous aerobic activity per week, or a combination of both types of activity is recommended.


• Strength training exercises that involve all major muscle groups should be included at least twice a week.

Older adults (65+ years old)

• At least 150 minutes of moderate physical activity per week is recommended.


• Including exercises for balance and fall prevention at least three times a week is also recommended.

Impact of Physical Activity on Health

Regular physical activity offers numerous health benefits, including:

• Reducing the risk of cardiovascular diseases


• Improving mental health and reducing symptoms of depression


• Maintaining a healthy body weight


• Strengthening muscles and bones


• Improving sleep quality

Impact on Longevity

Research shows that individuals who are physically active can expect a longer lifespan compared to inactive individuals. Regular physical activity can add several years to life and also improves the quality of life by reducing the risk of chronic diseases.

Recommendations for Different Age Groups

Children and adolescents (5-17 years old)

At least 60 minutes of moderate to intense physical activity daily is recommended, including aerobic activities, strength exercises, and activities that promote bone health.

Adults (18-64 years old)

In addition to the previously mentioned recommendations, adults should aim to reduce time spent sitting and include activities that improve balance, especially as they age.

Older adults (65+ years old)

Older adults should engage in at least 150 minutes of moderate physical activity per week, along with exercises that maintain balance and prevent falls.

Incorporating regular physical activity into daily life can significantly improve health and extend lifespan. Regardless of age, it is important to find activities that suit individual abilities and enjoy them to ensure long-term sustainability and well-being.