Suitable physical activity for all age ranges

The appropriate amount of physical activity varies for each age range and there is a specific method of physical activity that is better to act on.

Infants under one year of age must have physical activity several times a day and children under 5 years of age must have 180 minutes of physical activity per day, as well as children aged three to four should have one hour a day of moderate or severe activity.

Children and adolescents between the age of five and 17 should have at least 60 minutes of moderate to severe physical activity per day, according to a report provided by the Sports Medicine Federation to ISNA. This age group must perform activities at least 3 times a week, which strengthens muscles and bones.

Adults aged 18 to 64 should have at least 150 minutes per week of moderate-intensity physical activity or at least 75 minutes per week of intense physical activity, this age group must perform muscle-boosting activities two or more times a week.

Older adults over the age of 64 should have at least 150 minutes per week of moderate-intensity physical activity or at least 75 minutes per week of intense physical activity;

Elderly people with weaker motor strength should perform activities three or more days a week that increase balance and reduce the likelihood of falling, physical activity improves immune function and reduces inflammation, so it can reduce the severity of infections.

Physical activity can also reduce the prevalence of some underlying diseases such as type 2 diabetes and cardiovascular disease, these patients are at higher risk if they develop COVID-19, and the prevalence of COVID-19 complications is higher in these patients.

Physical activity can act as a powerful means of stress control by reducing symptoms of anxiety and depression, and stress and anxiety caused by the spread of COVID-19 can disrupt cortisol levels, which has a negative impact on immune function and inflammation.

In addition, physical activity can keep cortisol levels balanced and having proper physical activity is one of the best ways to keep your mind and body healthy.