Wherever you are in your lifecycle or lifestyle, the benefits of exercise can be tremendous to your physical and emotional health.

Being motivated to want change and taking the time to incorporate an appropriate variety of activities into your daily routine can really make a difference in the way you live your life. From children through mature adults, exercise works for all ages and stages.

Starting Out on the Right Foot
Dr. Chris Koutures, Pediatrician and Member of the American Academy of Pediatrics (AAP) Council of Sports Medicine and Fitness, explains that dancing, chasing, climbing, tumbling and all of those active parts of a toddler’s everyday routine are important in learning how to have an active lifestyle. “The key is free play and allowing toddlers to explore in a safe environment,” said Koutures. “Let them dictate the flow and keep activities child-directed. Children should spend less than two hours a day watching TV and the goal for the rest of that time is to get out and have fun.”

As children get older, signing them up to be part of a team sport can also provide excellent opportunities to get kids off the couch and away from the television. “Between ages five and six, kids can follow simple commands and need fun activities that keep them moving and engaged,” said Koutures, who also recommends that these activities “have minimal to no emphasis on competition.” Variety in physical activities is also important, especially as children start to enter middle to junior high. “Children can benefit by having the ability to play different sports,” stated Koutures, “And each sport can complement the other.

“Learning balance in gymnastics will help you better balance on the soccer field as well,” he explained.

Importantly, Koutures emphasizes that one or two off days be allowed every week to avoid burnout and keep kids excited about their activities.

Exercise for Adolescents
Sixty minutes, not necessarily all at one time, of moderate physical activity on most days of the week is the current recommendation for adolescents. Koutures advises changing the routine up as much as possible at this age as well, even though “with adolescents there’s more intense pressure for a single sport,” he said. For those who aren’t getting enough activity in their day, “integrating activity with friends is the key to more motivation,” added Koutures, who suggests walking to school and taking those stairs as great ways to incorporate activity into your daily routine.

Be an Active Adult
As age increases, physical activity tends to decrease in adults and it’s no surprise since free time is commonly filled in by work and family obligations. However, according to Fabio Comana, exercise physiologist with the American Council on Exercise (ACE), “Sixty-seven percent of Americans aren’t even getting the minimum 30 minutes a day of moderate intensity exercise recommended by the Surgeon General.” Comana emphasizes, “And that’s the minimum needed to maintain a healthy lifestyle.”

Per the Surgeon General, the benefits of physical activity in adults include reducing coronary heart disease, colon cancer, diabetes, blood pressure, symptoms of anxiety and depression and helping control weight, reduce body fat and improve your mood. George Bender, an ACE Trainer who works in the Pittsburgh area, can attest to the benefits of adding exercise to your life. “You feel better, look better and there’s a psychological component, too. It becomes difficult not to exercise,” said Bender. “You start doing all kinds of stuff by being active and fitness just becomes great.”

If you’re like many adults and looking to add weight loss as a goal to your fitness routine, “then you need much more than the minimum,” explained Comana. “Sixty minutes of moderate to vigorous exercise on most days is needed if you’re looking to lose weight.” Comana strongly encourages checking with your physician if you’ve lead a sedentary lifestyle for awhile before deciding to embark on a new fitness routine, as you may need to build up to 60 minutes and not necessarily start there.

Tips for Older Adults
“In older adults, fitness goals center around maintaining physical independence and quality of life,” said Comana, who agrees with the 30-minutes-or-more-a-day routine for older adults as well. These activities can include a brisk walk, chasing a grandchild and even housework or gardening. Activities like standing on one foot and flexibility exercises like yoga and Pilates will help with movement, balance and coordination, all of which should be worked into a fitness routine.

Haven’t been active in awhile? Check with your doctor for recommendations and guidance on how to start a new routine. Bender, who specializes in working with mature adults, says, “there have been some great improvements in simply getting people moving. You can really start to turn things around.”
Bender offers a variety of recommendations for those just starting to incorporate exercise into their daily routine, including resistance training with light weights, leg lifts while sitting in a chair and even chair yoga to help with balance and flexibility.

To find an ACE professional trainer near you, log on to www.acefitness.org or visit the AARP Web site, www.aarp.org, which now assists AARP members in finding an ACE trainer to take training within home.