5 Vigorous Daily Physical Activities

by | Dec 27, 2019 | Physical activities | 0 comments

Daily physical activities guidelines

Daily Physical activity is important to all age groups. But how much and what kind of physical activities depends on age group and ability of an individual.

More about that in this article about Daily Physical Activities Ideas And Guidelines.


Physical activities are safe for everyone. As the health benefits you will gain from exercising, are far greater than the possibility of you getting injected. There are few things to keep in mind for you to stay safe while being active.

  • If you have any health problems, consult your doctor before engaging in any kind of physical activities;
  • Do a research and find out what activities are best suited for your current ability;
  • Find a safe place with a lot of personal space where to do physical activities;
  • Use safety equipment;
  • Build up your body strength before taking on activities that require more physical effort;
  • Choose activities that are adequate to your current physical ability;
  • If you haven’t been active in a while then – start slow;
  • Stretching and Warmup

There are four age groups of people who require different daily physical activity

Infants, Toddlers, and Preschoolers

Infants should be active several times daily, toddlers at least 180 minutes of physical play and preschoolers 60 minutes of energetic play.


Young children (2-5 years of age)

There are uncertain extent of exercise that is required for this age group. Children should be active several times each day. They can achieve this if they are having fun. Children should play and have fun, that is the most important thing.

Children and Minors (6-17 years of age)

Most optimal activity levels for Children and Minors should be one hour each day. Most optimal conditions would be moderate difficulty aerobic training.

Running, swimming, riding a bike. It would be wise to include some kind of physical strengthening exercises as well. It’s important that Children in age group of 6-17 years in cooperate plyometric exercises as well, or in layman’s terms – jumping exercises.

Physical activities to children and minors should be fun, exciting and challenging! We suggest that these activities would be of different variety!

Daily physical activity

Adults. (18-64 years of age)

Adults should have 2 hours or more of physical activities with moderate difficulty level or 40 minutes to 1 hour of high intensity aerobic training.

Being active at least 5 days of a week can bring amazing health benefits! Each of these activities should be at least 10 minutes each.

Adults also should do body strengthening exercises like – push-ups, sit-ups or weight-lifting at least two times a week. And the best part is that you don’t need a gym to do that!

The World Health Organization 

Developed a “Global Recommendations on Physical Activity for Health”.  There are some differences: The recommendations set out in this document address three age groups: 5–17 years old; 18–64 years old; and 65 years old and above.

In these recommendations you can find out the recommended activity for each group, and the importance and benefits of activities.

The Recommendations for age group 5-17 years old You can find HERE. Recommended levels of physical activity for adults aged 18 – 64 years HERE and for adults aged 65 and above HERE.

Daily Physical Activities

We talked a lot about physical activities. But what are these physical activities? Today we are not talking about resistance training or doing something difficult or unimaginable. Sometimes it’s the little things that matter the most! So let’s talk about daily physical activities.

If you are working inside the office, have you ever tried climbing the stairs instead of taking a lift? It’s not a joke.

I have a friend that used to gain a lot of weight by doing office work and then he told me he has never taken stairs in years because that’s much simpler and doesn’t take any effort.  Things like these accumulate caloric deficit inside your body.

Second suggestion

is to use bike instead of car, it is not only healthier for You, but it is also one superb variant for do not use extra fuel – do not forget that we are also responsible for nature – the fresher air, the nicer ride a bike!

But if You need to use a car, then another suggestion from me is putting a car further away from the building entrance. More steps you walk the better. Be flexible and incorporate such little things in your daily routine. 

Do not forget that You can also walk by Yourself to Your job or other place You need if it is no further than 1 – 2 miles. Find some friend who also wants to live healthier and go together!

Holidays are a really wonderful opportunity to be active! Take Your family or friends, or colleagues and do something fun and active together.

For example, cycling, rolling or going for a longer walk in nature (in the closest forest from the city or in beach, or Your favorite park where You can make an outside dinner for example) in summer, ski, ride sleds or make a big snowman in winter season.

Little things matter

Physical activity in children and minors improves strength and endurance, builds healthy bones and lean muscles, develops ​motor skills and coordination, reduces fat, and promotes emotional well-being (reduces feelings of depression and anxiety). Activities should be appropriate for their age and fun and offer variety.

For parents!

The 60 minutes of physical activities does not need to be done all at once. We can break physical activity down into shorter routines.

For example, 20 minutes walking to and from school, 10 minutes jumping rope, and 30 minutes at the playground all add up to 60 minutes of physical activity. If your child is not active, start from where you are and build from there.

Types of Sports and Activities for Children and Teens (and Parents, Too!)

Aerobic exercises

  • Use body’s large muscle groups
  • Strengthen the heart and lungs.

Examples of moderate-intensity aerobic exercises include:

Aerobic exercises

  • Bicycle riding
  • Swimming in pool, lake or sea
  • Hiking
  • Jogging
  • Martial arts
  • Dancing
  • Taking long walks
  • skiing

Higher intensity aerobic activities

  • Basketball
  • Soccer
  • Tennis
  • Jumping rope
  • Ice or field hockey
  • Running


Remember that healthy lifestyle includes not only daily physical activities. There are also more very significant things you need to think about. The most meaningful of its are nutrition and sleep. About these topics read further on our page.

Have a nice daily physical activities!

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