Page 59 - project_booklet

P A R T 3
Physical Activity in Different Age Groups

While physical activity is of vital importance for all individuals, there may be differences in the type,
frequency, duration and intensity of activities according to gender and age (Seefeldt et al., 2002). In the
Physical Activity Guidelines of Turkey (2014), the information on the physical activities recommended for
individuals in different age groups and who have no health problems are as follows.
Recommendations for physical activity for individuals aged 5-17:
• At least 60 minutes of moderate-intensity physical activity should be done per day.
• Participating in endurance (aerobic) activities provides additional benefits.
• High-intensity activity three times a week is also recommended.
• Activity periods can be divided into days.
• Less time activities are also beneficial for children who do not do any activity.
• Play, physical activity, entertainment, transportation, housework, school and other planned activities in
the community are also considered as physical activity for children and young people.
Recommendations on physical activity for adults:
• It should be done regularly, at least 3 days a week, ideally 5 or 7 days.
• Duration of endurance exercises should be 150 minutes per week.
• It is sufficient to do physical activity for 30 minutes a day and 5 days a week. This time may be divided
into sections not less than 10 minutes each.
• It is not necessary for those who have just started to exercise to continue physical activity for 30 minutes
a day from the first day. By gradually increasing the time, the desired 150 minutes per week can be
achieved within a few weeks.
Recommendations on physical activity for the older age group:
• The most ideal form of activity for this age group is walking. He should start walking with a shorter and
more frequent rest, unless there is a complaint, first the walking time and then the walking pace should be
increased.
• Short distances should be walked if possible.
• Housework should be done by the person himself.

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