PHYSICAL ACTIVITY GUIDELINES

Physical activity guidelines provides a framework, or "rules of thumb", in terms of approximate amounts of exercise - through a range of different activities - one should be doing to achieve various physical and mental health benefits, and for decreasing risk of highly prevalent non-communicable disease, such as cardiovascular disease, stroke, diabetes, and cancer.

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World Health Organization (WHO) guidelines for physical activity recommends

 

Children aged 5-17​

• do at least 60 minutes per day, of moderate to vigorous intensity, mainly aerobic, physical activity across the week

• incorporate vigorous intensity aerobic activities, as well as muscle and bone strengthening type activities, 3 times per week

• limit the amount of time being sedentary, particularly regarding recreational screen time

 

Adults aged 18-64

• undertake at least 150-300 minutes of moderate intensity aerobic activity; or

• at least 75-150 minutes of vigorous intensity aerobic activity per week, or an equitable combination of both; and

• muscle-strengthening activities of a moderate or greater intensity, across major muscle groups, at least 2 times per week

 

Adults aged 65 years and older

• it is further recommended to incorporate varied multi-component physical activity emphasizing functional balance and strength training at a moderate or greater intensity, 3 or more days per week, as part of normal guidelines.