Top exercises for different age groups

Deepak Mullasery

Physiotherapist

Medcare Physio & Rehab Centre

Exercises for keeping you “on the move” according to different age groups

Exercises are always designed based on three factors

  1. Strength
  2. Flexibility
  3. Endurance

Following are some of the exercises according to each groups:-

1. Infants, toddlers and kids (0-11years)

Supervised fun and play is the focus depending on the developmental milestones

  • Tumbling
  • Throwing and catching
  • Sitting and standing up
  • Climbing or Reachouts on to playground equipments
  • Gripping and grasping -balls, bands, sand walking on the beach with supervision etc
  • Tricycle or bicycle riding

 Screen-time should be limited to 2 hours a day, and 30 minutes of physical activity for 6 days a week is recommended.

2. Teenagers and young adults

Focus is on motor coordination, team building and mild to moderate strengthening

  • Squats
  • Shoulder-tap & pushups
  • Burpees
  • Walking Lunges
  • Leg Lifts
  • Planks and Holds

Moderate level exercises for 30 mins 3 times a week interspersed with 2 days of aerobic activities like cycling or swimming should be done

3. Adults

Focus is strength, endurance and muscle power building. Each exercise should be done with 20 repeats for each set, every alternate day interspersed with steady cardio sessions as well as carbohydrate loading in exercises and athletes

  • Body weight squats 20 reps
  • Weighted lunges
  • Mountain climbers
  • Yoga/pilates
  • Walking lunges with dumbbells
  • Jumping jacks
  • Dumbbell rows

4. Elderly/ Senior Citizen

Exercises focus on strength, balance and flexibility along with cardiovascular endurance

Simple exercises that can be done at home or in the garden are:

  • Chair squats
  • Wall pushups
  • Single leg standing for balance
  • Toe raisers
  • Aquatherapy-pool exercises, mild walking and jogging exercises

All the exercises should be done well interspersed with rest as it should be low impact. Exercises can be done thrice a week.