Infants and toddlers (before 5 years of age) 1. Appropriate activities, such as some activities that can be carried out on the floor or in water, should be encouraged from birth, provided that safety is ensured. 2. Preschool children who are able to walk independently should be active for not less than 180 minutes (3 hours) a day. 3. Minimize sedentary time for children before the age of 5, except for sleeping. Children and adolescents (5-18 years old) 1. Children or adolescents 5-18 years old should get at least 60 minutes to several hours of moderate to high intensity activity each day. 2. Engage in higher-intensity activities, including activities that strengthen muscles and bones, at least 3 days a week. 3. Minimize sedentary time. Adults (19-64 years old) 1. Adults should exercise every day. Exercise during the week should total at least 150 minutes (2½ hours) of moderate-intensity exercise, at least 10 minutes or more per session. For example, 30 minutes of moderate-intensity exercise per day on at least 5 days of the week. 2. Alternatively, a cumulative total of 75 minutes of high-intensity activity in a week would be equally beneficial; a combination of moderate-intensity and high-intensity activity could also be done. 3. Adults should perform muscle-building activities at least two days a week. 4. All adults should minimize sedentary time. Older adults (65 years and older) 1. Older adults can benefit from all levels of activity to maintain good physical and cognitive function. A little activity is better than no activity, and the more you are active, the more your body will benefit. 2. Older adults should be active every day. A total of at least 150 minutes (2½ hours) of moderate-intensity activity in a week, at least 10 minutes per session. For example, do 30 minutes of moderate-intensity exercise every day for at least 5 days of the week. 3. For older adults who are already doing moderate-intensity activity on a regular basis, a total of 75 minutes of vigorous-intensity activity in a week can be equally beneficial; or a combination of moderate-intensity and vigorous-intensity activity. 4. Older adults should engage in muscle-strengthening activities at least two days a week. 5. Older adults at risk for falls should engage in activities to improve balance and coordination at least 2 days a week. 6. All older adults should minimize sedentary time.