Regular and regular exercise brings many benefits to human health and life. However, each different subject will have the best exercise time to ensure safety, health and high efficiency.
1. Best exercise time for 3–5 year olds
Children aged 3–5 years old are often very active and love to explore the world around them. So, you just need to guide your baby how to be active and effective. In particular, finding children the exercises and activities that interest them is the most important thing.
Following the advice of health experts, parents should help their children practice a combination of sports to help them develop comprehensively both physically and intellectually. You should let your baby be active, warm up before training, practice under the guidance of a coach or teacher and practice with low to high intensity.
The timing of baby training should be consistent with the schedule of eating, sleeping and studying. You can get your baby to exercise daily in the morning 10–15 minutes or longer by taking him for a walk or letting him ride his bike with his parents 1 hour before dinner.
2. Best exercise time between ages 6–17
Children and teenagers at school age are in an important stage of growth and development. Exercise has a great influence on the overall development of the body.
At this age, children and adolescents should do moderate or high intensity physical activity for about 60 minutes a day. Here are specific instructions for the exercise groups:
• Aerobic activity: Ages 6–17 years of age should do aerobic exercise at moderate or high intensity for about 60 minutes a day and at least 3 times per week.
• Strengthening exercises: Ages 6–17 years of age should practice weight lifting or muscle training exercises that focus on all muscle groups of the body such as the leg, hip, abdomen, chest, chest muscles, back and arms. Exercise time at least 3 times per week.
• Bone and joint support training: Include exercises like skipping or running. They should do these exercises at least 3 times per week.
Practicing the habit of getting up early and exercising will bring many benefits for children and adolescents. You should let children exercise in the morning with coordinated exercises to exercise the body 30 minutes before breakfast is very good for health.
In addition, at this age, they can practice a variety of sports depending on their interests and health conditions in the afternoons or weekends.
3. Best exercise time between the ages of 18–64
Adults really need to be active and practice a variety of sports. The following are specific training times:
• Aerobic activity: Adults need moderate exercise at least 150–300 minutes per week and high intensity exercise on average 75–150 minutes per week. In addition, adults can participate in other sports activities during the week to improve health.
• Muscle strengthening exercise: Includes weight lifting or muscle training exercises that focus on all muscle groups of the body such as the leg, hip, abdomen, chest, back, and arms muscles. The best workout time for adults is at least 2 times per week at moderate intensity and high intensity.
In the age range of 18 – 64 years old, you can practice moderate intensity exercises such as brisk walking, playing volleyball … or high intensity activities including running, carrying heavy clothes, exercising at fitness centers.
4. Best exercise time at age 65 or older
Elderly people should maintain regular and regular exercise to improve health and prevent disease. In case of elderly patients, it is necessary to consult and practice according to the doctor’s instructions.
The exercise regime for the elderly should combine many different forms of exercise such as exercise, whole body movement, muscle strengthening exercise, exercises to help balance. Exercises suitable for the elderly can be mentioned as dancing, walking …
The best exercise time for the elderly is to practice nursing in the morning, cool weather or in the afternoon, 1 hour before dinner. Elderly people can join the club, practice together at the park near the house or training venues.
5. Pregnant women and postpartum
Pregnant and postpartum women should be exercised at an average intensity of at least 150 minutes per week, the time of exercise should be regular on weekdays. In women who have been actively active before pregnancy, exercising exercise during pregnancy is relatively safe.
Postpartum women pay attention during red light days to adjust the time and intensity of exercise to avoid health effects. During pregnancy and postpartum, talk to your doctor about adjusting your exercise regimen as best as possible.
For exercises that require great care and skill, pregnant women should absolutely follow the instructions of a reputable trainer, not voluntarily practicing to avoid negligence.
6. People with chronic illnesses or disabilities
People with chronic illnesses or disabilities should follow instructions for time and intensity training for adults aged 18–64. If your health condition does not allow you to follow these guidelines, you should try to be active on a daily basis.
In addition, before choosing any form of exercise, you should talk to your treating doctor to get advice on the most appropriate form of exercise, time and intensity of exercise. .
The most important thing is to choose a suitable training period, a reasonable exercise regime and exercises. Exercise is highly effective when you choose the best time to exercise.