Reference; http://seino-1987.jp/blog/6754.html
Modified and translated by CFJA
It is often said that “exercising is better than not exercising at all.” However, this phrase is typically used for people who are completely inactive and occasionally move their bodies. Those who engage in regular physical activity need to manage their daily exercise volume.
For example, athletes and students in sports clubs train for hours every day. However, even during their teenage years, exercising for unlimited hours is not ideal. Many young athletes visit clinics complaining of pain caused by excessive training, highlighting the importance of engaging in appropriate levels of exercise that suit the body’s capacity.
Based on over 30 years of clinical experience, we have provided general exercise guidelines that we commonly recommend to our patients. However, these recommendations exclude individuals aiming to improve as professional athletes, those who rely on sports for their livelihood, or individuals with illnesses or physical disabilities.
Recommended Exercise Duration by Age Group
• Ages 5–9: 4–5 days per week, 1.5–2 hours per session
• Ages 10–19: 6 days per week, 2–3 hours per session
• Ages 20s: 1 day per week, 2 hours per session
• Ages 30s: 2 days per week, 2 hours per session
• Ages 40s: 2 days per week, 2 hours per session
• Ages 50s: 2 days per week, 1.5–2 hours per session
• Ages 60s: 4 days per week, 40 minutes–1 hour per session
• Ages 70s: 5 days per week, 30 minutes per session
• Ages 80s: 6 days per week, 20 minutes per session
• Ages 90s: 7 days per week, 15 minutes per session
Purpose of Exercise at Different Life Stages
Ages 5–19: These years are crucial for building a lifetime foundation of physical strength.
Ages 20–50: Exercise is necessary to maintain physical fitness. While engaging in more physical activity is ideal, these recommendations consider the time constraints of working individuals.
Ages 60 and beyond: The focus shifts to preventing physical decline. This age group typically has more free time after retirement or in a settled work environment. While the duration of exercise becomes shorter, it is ideal to exercise almost daily.
Final Thoughts
The above recommendations serve as a guideline for maintaining health. If followed, they can help individuals lead a life with minimal health issues and illnesses.
Next>