For the first time in a decade, the government is out with updated recommendations on what we should be doing when it comes to exercise.

According to Newser, we need to be getting in more movement and sitting around less. Another change: get the kids more active as young as age 3, as opposed to 6-years old in the previous guidelines.

So what time of activity do they say is best? Any kind and any amount. Just get moving.

Here are the recommendations by age groups:

  • 3- to 5-year-olds: encourage various kinds and intensities of active play throughout the day for your little ones.
  • 6- to 17-year-olds: Aerobic activity that’s moderate to vigorous throughout the day–and at least 3 days a week of vigorous bone- and muscle-strengthening exercise.
  • Adults:  Every week you should be getting either 2 ½ to 5 hours of moderate-intensity exercise–or 1 ¼ to 2 ½ hours of vigorous activity. Plus, you should be getting 2 days of strength training per week and any amount of aerobic exercise.
  • Older adults: Add activities that promote balance to prevent falls.