Physical Activity And Its Benefits

The Early Years 0-4

Regular physical activity is an essential part of early childhood growth and development. Being active several times a day as an infant (less than one year) and for at least 180 minutes throughout the day from age one to four years can help young kids.

• Maintain a healthy body weight
• Improve movement skills
• Increase fitness
• Build healthy hearts
• Have fun and feel happy
• Develop self-confidence
• Improve learning and attention

More daily activity provides greater benefits. Plus, being active teaches young kids healthy habits that will be more likely to stick with them for life.

Children 5-11

Increasing physical activity has many benefits! Science has shown that when children increase their daily physical activity, they decrease their chances of developing many diseases such as heart disease and type 2 diabetes and are generally healthier and happier.

Being active for at least 60 minutes daily can help children:

• Improve their health
• Do better in school
• Improve their fitness
• Grow stronger
• Have fun playing with friends
• Feel happier
• Maintain a healthy body weight
• Improve their self-confidence
• Learn new skills

For children who are not active, adding any amount of physical activity can provide some health benefits. For these children, it is appropriate to start with smaller amounts of physical activity and gradually increase duration, frequency and intensity as a stepping stone to meeting the guidelines.

Youth 12-17

Increasing physical activity has many benefits! Science has shown that when teens increase their daily physical activity, they decrease their chances of developing many diseases such as heart disease and type 2 diabetes and are generally healthier and happier.

Being active for at least 60 minutes daily can help children:

• Improve their health
• Do better in school
• Improve their fitness
• Grow stronger
• Have fun playing with friends
• Feel happier
• Maintain a healthy body weight
• Improve their self-confidence
• Learn new skills

For youth who are not active, adding any amount of physical activity can provide some health benefits. For these youth, it is appropriate to start with smaller amounts of physical activity and gradually increase duration, frequency and intensity as a stepping stone to meeting the guidelines.

Adults 18-64

Being active for at least 150 minutes per week can help reduce the risk of:

• Premature death
• Heart disease
• Stroke
• High blood pressure
• Certain types of cancer
• Type 2 diabetes
• Osteoporosis
• Overweight and obesity
  

And can lead to improved:

• Fitness
• Strength
• Mental health

For adults who are not active, adding any amount of physical activity can provide some health benefits. For these adults, it is appropriate to start with smaller amounts of physical activity and gradually increase duration, frequency and intensity as a stepping stone to meeting the guidelines.

Adults 65 and older

Being active for at least 150 minutes per week can help reduce the risk of:

• Chronic disease (such as high blood pressure and heart disease)
• Premature death.
  

Following the Guidelines can also help older adults to:

• Maintain functional independence
• Maintain mobility
• Improve fitness
• Improve or maintain body weight
• Maintain bone health
• Maintain mental health and feel better
  

For older adults who are not active, adding any amount of physical activity can provide some health benefits. For these adults, it is appropriate to start with smaller amounts of physical activity and gradually increase duration, frequency and intensity as a stepping stone to meeting the guidelines.