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Fitness Guidelines in America for Adults and Children (CDC)

Updated: Feb 16

Promoting physical fitness is a vital component of public health, and guidelines established by health authorities provide valuable recommendations for adults and children alike. In the United States, organizations like the Centres for Disease Control and Prevention (CDC) and the American Heart Association (AHA) offer comprehensive guidelines to encourage a healthy and active lifestyle. In this blog, we will explore the current fitness guidelines for adults and children in America and the importance of adhering to these recommendations (as per the CDC guidelines).


Fitness Guidelines for Adults


1. Aerobic Exercise:

- Adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

- Alternatively, a combination of moderate and vigorous exercise can be pursued to meet the recommended duration.

- Aerobic activities may include brisk walking, jogging, swimming, cycling, and dancing.


2. Strength Training:

- Adults should engage in strength training exercises targeting major muscle groups on two or more days a week.

- These exercises help improve muscle strength, endurance, and overall functional fitness.


3. Flexibility and Balance:

- Flexibility exercises should be performed regularly to enhance range of motion.

- Balance exercises are essential, especially for older adults, to reduce the risk of falls.


4. Sedentary Behaviour:

- Adults are encouraged to minimize sedentary time, as prolonged sitting has been associated with negative health outcomes.

- Short bouts of physical activity during the day, such as standing or stretching, are recommended.


5. Variety and Personalization:

- Fitness routines should incorporate a variety of activities to prevent boredom and overuse injuries.

- Individuals with specific medical conditions or limitations should consult healthcare professionals for tailored exercise plans.


Fitness Guidelines for Children


1. Physical Activity:

- Children and adolescents (aged 6-17) should aim for at least 60 minutes of moderate-to-vigorous physical activity each day.

- This should include a combination of aerobic, muscle-strengthening, and bone-strengthening activities.


2. Aerobic Exercise:

- Activities like running, swimming, biking, and sports participation can fulfil the aerobic exercise requirement.

- Encouraging active playtime and limiting screen time are essential.


3. Muscle-Strengthening:

- Children and adolescents should engage in muscle-strengthening activities at least three days a week.

- These activities might include climbing, gymnastics, push-ups, or lifting light weights.


4. Bone-Strengthening:

- Activities like jumping, hopping, and skipping can help strengthen bones.

- Adequate calcium intake through a balanced diet is also crucial for bone health.


5. Limit Sedentary Activities:

- Children should limit screen time (television, computers, video games) to less than 2 hours per day.

- Encourage active alternatives to sedentary activities.



Adhering to fitness guidelines for adults and children is fundamental for maintaining and improving overall health and well-being. Regular physical activity not only helps prevent chronic diseases but also enhances mood, cognitive function, and quality of life. It is essential to remember that physical fitness is a lifelong journey, and adopting healthy habits early in life sets the stage for a healthier future. By promoting these guidelines, individuals and families can make significant strides towards a healthier, more active lifestyle.


(Readers are to be reminded that all information held within this blog was accurate at the time of being written and does not constitute as medical advice. Please consult a Doctor (if required) before moving forward with any physical activity).



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