Something that is often asked by our clients. Should I train a certain way at my age or for my children.
Take a quick read as there are slight changes in general when it comes to lifestyle training and living a full life.
Children (Ages 5-12)
- Exercise: Children should engage in at least 60 minutes of moderate to vigorous physical activity daily. Activities should include aerobic exercises, muscle-strengthening, and bone-strengthening workouts, like running, jumping, and climbing.
- Nutrition: Focus on a balanced diet rich in fruits, vegetables, whole grains, proteins, and dairy. Limit sugary drinks and snacks. Ensure adequate calcium and vitamin D intake for bone health.
Adolescents (Ages 13-18)
- Exercise: Aim for at least 60 minutes of physical activity daily, emphasizing aerobic exercises, with at least three days incorporating muscle and bone-strengthening activities.
- Nutrition: Increased caloric needs due to growth spurts—focus on nutrient-dense foods. Ensure sufficient intake of protein, iron, calcium, and vitamins A, C, and D. Limit fast food and sugary beverages.
Adults (Ages 19-64)
- Exercise: At least 150-300 minutes of moderate-intensity, or 75-150 minutes of vigorous-intensity aerobic activity per week, combined with muscle-strengthening activities on two or more days a week.
- Nutrition: Balanced diet with appropriate portions of fruits, vegetables, lean proteins, whole grains, and healthy fats. Watch for weight management, and ensure adequate fiber, and hydration. Women of childbearing age should focus on folic acid and iron.
Older Adults (Ages 65+)
- Exercise: At least 150 minutes of moderate-intensity aerobic activity per week, with activities that support balance and prevent falls. Muscle-strengthening activities are also important.
- Nutrition: Nutrient-dense foods with a focus on vitamins D and B12, calcium, and fiber. Ensure adequate hydration and consider smaller, more frequent meals if digestion slows. Protein intake is important to maintain muscle mass.
General Considerations Across All Ages
- Hydration: Important at all stages—ensure adequate fluid intake based on activity level and individual needs.
- Sleep: Adequate rest is essential for recovery and overall health.
- Personalization: Individual needs may vary based on health conditions, lifestyle, and specific goals, so tailored advice from healthcare professionals is beneficial.
By considering these age-specific guidelines, you can see there are some slight changes and focus but overall
consistency in being active, moving with intent and eat right is a lifetime activity we can and should all enjoy.
Gary