Fitness program for different age groups

Designing fitness program for different age groups:

Age Group	Recommended Physical Activity
0-23 months	Safe, unstructured play and no television. Should explore household and garden spaces under adult supervision. Activities can include walking/playing in the park, garden and safe spaces within the home.
2-3 years	Safe, unstructured play within known spaces such as the home, garden and park. Organized exercise regimen is not necessary.
3-6 years	Encourage fun play, allow experimentation and exploration of different games in different surroundings. Encourage pre-school children to walk tolerable distances and partake in activities such as running, jumping, swimming, and tumbling. Co-ed activities should be encouraged, as growth rates are similar for both sexes. Screen-time should be limited to 2 hours a day, and 30 minutes of physical activity 6 days a week is recommended.
6-8 years	Encourage fun, safe, and even some minimally competitive play that involves motor coordination. Encourage structured play such as tennis, cricket, golf, squash etc., with a focus on enjoyment rather than winning. Co-ed activities should again be encouraged as growth rates are similar for both sexes. Screen-time should be limited to 2 hours a day, and 30 minutes of physical activity 6 days a week is recommended.
8-13 years	Focus on skill development and an understanding of different tactics in different sports; continue to emphasize fun. Activities can include tennis, track and field, football, swimming, dance, and some weight training using light-free weights of about 15-20 pounds can also be done. 30 minutes of physical activity 6 days a week is recommended. Screen-time should be limited to 2 hours a day.
13-18 years	Focus on activities that fit the teenager’s idea of fun. Yoga, cycling, walking, competitive or non-competitive sports can all be encouraged. Those who have completed puberty can practice weight training (under supervision) but prepubescent teenagers should avoid heavy weight training. 30 minutes of physical activity 6 days a week is recommended. Differences in stature and strength between the two sexes usually become apparent. Screen-time should be limited in accordance with the student’s school curriculum and assignments, which may require use of a computer.
18-65 years	Moderate physical activity for 30 minutes, 5 days a week is recommended. Alternatively, vigorous aerobic physical activity for 20 minutes, 3 days a week. For muscle strengthening and endurance, 10-12 repetitions of exercises targeting each muscle group should be done, twice a week, on alternate days.
Adults ≥ 65 years, adults aged 50-63 with chronic conditions or functional limitations	Moderate-intensity aerobic exercise for 30 minutes, 5 days a week or vigorous aerobic physical activity for 20 minutes, 3 days a week. Daily activities involving carrying or lifting objects should be continued since they benefit bone and muscle health. Exercises involving sudden accelerations or jerky movements should be avoided. Care should be taken to avoid falls.
Pregnant Women	Exercise recommendations for pregnant women are the same as those for healthy adults, and resistance training can be done to improve muscle tone and alleviate lower back pain. Some women may not be able to exercise much during the third trimester, and any exercises causing pain or discomfort should be discontinued immediately.