Jumping, Running or Walking: Which Exercise Is Best for Your Health by Age?

(Dan Tri) - Maintaining the habit of exercising at every stage of life is indisputable. The question is how to exercise? Should you jump, run or walk at your age?

Working out at 16 looks different than at 60. But the reality is that what feels energetic and strengthens bones in youth can put stress on joints in middle age or be unsafe in old age.

Here are some guidelines for you:

Children and teenagers

According to the Times of India , for children and teenagers, energy is rarely in short supply, the body is in a crucial stage to build lifelong strength. Guidelines recommend at least 60 minutes of activity a day, combining aerobic movements with exercises that strengthen bones and muscles.

In particular, jumping is a powerful exercise. A systematic review found that jumping exercises in school-age children improved bone mineral content, density, and structural properties without harmful side effects.

But the benefits aren't just physical. Regular exercise during the teen years is strongly linked to lower anxiety levels, better concentration, and better mood.

According to the NHS , daily physical activity is important for the healthy development of babies, toddlers and preschoolers. For this age group, children should be encouraged to be active at all intensities, including both gentle and more vigorous exercise.

Depending on your age, you should choose the type of exercise that best suits you (Illustration: HL).

Infants (under 1 year old)

Babies should be encouraged to move throughout the day, every day, in a variety of ways, including crawling. If your baby is not yet crawling, encourage physical activity by reaching and grasping, pulling and pushing, and moving his head, trunk, and limbs during everyday activities and during supervised floor play.

Try to spend at least 30 minutes on your tummy during the day while your baby is awake.

Once your child is mobile, encourage him or her to be as active as possible in a safe, supervised play environment.

Toddlers (1-2 years)

Toddlers should get at least 180 minutes (3 hours) of physical activity every day, with more being better. This activity should be spread throughout the day, including outdoor play.

180 minutes can include light activities like standing, moving, rolling, and playing, as well as more vigorous activities like jumping rope, hopping, running, and jumping.

Active activities, such as using climbing frames, riding bikes, playing in water, chasing and playing ball, are the best ways for this age group to be active.

Preschoolers (3 to 4 years old)

Similarly, preschoolers should spend at least 3 hours a day doing a variety of physical activities, spread throughout the day, including movement and outdoor play, as much as possible.

180 minutes should include at least 60 minutes of moderate to vigorous intensity physical activity.

Children under 5 years old should not sit still for long periods of time, except when sleeping. Watching TV, travelling by car, bus or train, or sitting in a stroller for long periods of time are all bad for a child's health and development.

Adults (20-50 years old )

As we enter adulthood, the picture changes. Work, family, and responsibilities often crowd out exercise schedules, but this is also the age when the body can handle more intense exercise, if approached wisely.

A combination of activities will be most effective at this stage. Running and jumping continue to help increase bone density and cardiovascular strength, while walking provides lower-impact rehabilitation and joint care.

Dr. Morgan Busko, a sports physician, told Business Insider that endurance running is invaluable.

That said, for everyone from beginner runners to the most elite athletes, longer runs at lower heart rates are actually beneficial for building aerobic endurance. Running also improves VO₂ max, an important measure of fitness, which can help with weight control.

However, the impact accumulates. The knees and hips often bear the most stress, so strength training and proper form are essential.

Walking is not only a gentle option, but it also helps lubricate joints, reducing the symptoms of arthritis. Research shows that walking just 8-10km a week can help prevent osteoarthritis.

Seniors (60 years and older)

Retirement doesn't have to mean the end of exercise, it can be the most important stage. Cardiologists stress that regular activity after age 60 can significantly improve heart health and longevity.

Walking is often a top choice. It increases your heart rate without stress, improves your mood, supports your immune system, and reduces your risk of injury.

However, vigorous exercise is not completely discouraged. A study of marathon runners found no link between years of running and the risk of arthritis, challenging the idea that older people should avoid collisions altogether.

For older adults without serious bone or balance problems, light jogging, short hops, or even stair climbing can help maintain bone density and reduce the risk of fractures. The key is to be consistent with the intensity, starting low, landing gently, and increasing gradually with caution.

Source: https://dantri.com.vn/suc-khoe/nhay-chay-hay-di-bo-bai-tap-nao-tot-nhat-cho-suc-khoe-theo-do-tuoi-20250923094731954.htm