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How Much Workout Should You Do by Age?

Exercise is an essential part of any healthy lifestyle. It can help you stay fit and active and even reduce your risk of developing certain diseases. But when it comes to finding out how much exercise you should be doing, it can be tricky. 

That’s why you must consider your age when deciding how much workout you should do. This article will discuss the optimal amount of physical activity for different ages.

From teens to seniors, we’ll advise you on the best way to stay healthy and fit, no matter your life stage.

What are the Guidelines for Exercising?

Exercising is a great way to stay in shape and maintain a healthy lifestyle. However, it is essential to understand the guidelines for exercising to get the most out of your workout. A solid understanding of how to exercise will help you maintain your motivation, reduce the risk of injury, and improve your overall fitness.

1. Start Slowly. 

When starting, it is essential to take it slow. Gradually increase the intensity of your workouts as you become more comfortable and fit. This way, your body can adjust and avoid injury.

2. Wear Proper Clothing. 

Make sure to wear comfortable, breathable clothing that is not too tight or restrictive. It will help you move freely and reduce the risk of injury.

3. Warm Up & Cool Down. 

Before starting any exercise, it is essential to warm up your muscles and joints. It will help prevent injury and increase the effectiveness of your workout. After your workout, it is also important to cool down and stretch for at least 10 minutes.

4. Listen to Your Body. 

Exercising should always be enjoyable and not painful. Stop immediately and take a break if you feel any pain or discomfort.

5. Drink Plenty of Water. 

Dehydration is one of the leading causes of fatigue, so staying hydrated during and after your workout is essential. Aim to drink at least 8 ounces of water before, during, and after your session.

6. Seek Professional Advice. 

Consulting an experienced is always a good idea if you are new to exercising. This way, you can ensure you are doing the correct exercise and using the proper form.

Following these guidelines can help you get the most out of your workout and keep you safe. 

How Much Workout Should You Do by Age?

One of the most important aspects of any fitness regimen is understanding how much exercise you should do for your age. Knowing the amount of exercise right for you can be difficult, as there’s no one-size-fits-all approach.

From children to seniors, everyone needs to be active to stay healthy, happy, and fit. Here’s a detailed look at how much exercise you should be doing by age: 

  • Children Ages 6-17

For children between the ages of 6 and 17, 60 minutes a day of moderate to intense activity is suggested. It doesn’t necessarily mean you have to go to the gym or run every day. 

It means you must find ways to incorporate different types of physical activity into your day. It could include playing tag in the park or riding a bike with your friends.

  • Young Adults Ages 18-30

As a young adult aged 18-30, staying active and keeping fit is essential. Regular exercise can help to keep your body and mind healthy, providing many benefits such as improved cardiovascular health, increased energy levels, weight loss and maintenance, improved mood, and better sleep quality.

However, knowing how much exercise is recommended for your age group is essential. Adequate aerobic exercise for young adults entails at least 150 minutes per week of medium training or 75 minutes per week of strenuous activity.

In addition to aerobic activity, young adults should also aim to do muscle-strengthening activities at least two days per week. It could include bodyweight exercises, resistance band workouts, or weight training. 

Weight training is particularly beneficial for young adults, as it can help to reduce the risk of age-related muscle loss and improve overall strength and mobility.

  • Adults Ages 31-60

Adults in this age group should get a minimum of 150 minutes of exercise per week at a moderate intensity. Activities like running, cycling, swimming, or weight training are all great options for adults in this age group.

  • Adults Ages 60+

It’s no secret that regular physical activity is essential for your health, regardless of age. But, as you age, your body changes, and so does your exercise routine. 

If you’re an adult over 60 looking to incorporate more exercise into your life. In that case, starting slowly and gradually increasing your activity level as your body adjusts is essential. It will help reduce the risk of injury and improve your overall health and well-being. It would help if you also talked to your doctor before beginning any new exercise program to ensure it’s safe for you.

It is advised that you begin with low-intensity activities and progressively increase the intensity and duration of your exercises if you do not have any severe medical difficulties.

If you do have significant medical issues, it is recommended that you begin with low-intensity activities. Additionally, it’s important to include variety in your workouts to keep yourself motivated and prevent boredom.

No matter your age, regular physical activity is essential for good health. It’s important to find activities and workouts that you enjoy and can do regularly. A good rule of thumb is to start slow and increase intensity over time as your fitness level improves. And remember to warm up and cool down before and after exercise.


As we get older, our bodies tend to slow down. It isn’t bad, but the amount of work we can put in at the gym will usually decrease. However, plenty of exercises can still be done to maintain or improve fitness as we age.

I have outlined the appropriate workouts based on your age to ensure you get the most out of your healthiness routine.

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