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GETTING YOUR ZZZS How much sleep is adequate? The Australian Department of Health and Aged Care recommends that school-age children (5 to 13 years old) should get at least nine and up to 11 hours per 24 hours (naps countl), teens aged 14 to 17 should get eight to 10 hours, those aged 18 to 64 should aim for seven to nine hours, and individuals 65 or older should get seven to eight hours. 34 | JUL/AUG 2023 COSTCO CONNECTION to vigorous physical activity, plus poor sleep] had the highest risk of premature mortality. On occasion, it’s probably not unreasonable to sacrifice sleep to exercise if you are not too tired. However, if you chronically get insufficient sleep, you will be more fatigued and set yourself up for more severe health problems down the road, including cardiovascular disease and cancer. In addition, you need adequate sleep to recover from exercise. The goal is to find the right balance. The World Health Organization recommends children and adolescents aged five to 17 years should do at least an average of 60 minutes per day of moderate-to- vigorous intensity, mostly aerobic, physical activity. In comparison, Adults aged 18 to 64 years should do at least 150 to 300 minutes of moderate-intensity aerobic physical activity per week. Those aged 65 years and older should also do at least 15O to 300 minutes a week, as well as incorporate varied multicomponent physical activity that emphasises functional balance and strength training on three or more days a week. For more detailed age-specific recommendations on physical fo) a4 ES > c (= i ©) << te) ng 2 ae) =) ng
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