Recommended Amount of Physical Activity

The recommendations outlined below are the minimum levels required to promote and maintain health. Since there is a dose-response relationship between physical activity and health, greater benefit is derived by exceeding these minimum recommendations. Importantly, physical activity can be accumulated throughout the day in blocks as short as 10 minutes.

NOTE: THESE ARE NOT WHO OFFICIAL RECOMMENDATIONS. They are adapted from an evidence-based review by the American College of Sports Medicine / American Heart Association (2007) and Strong et al (2005).

Young People (5-18 Years old)

• 60 minutes of moderate- to vigorous-intensity physical activity each day that is developmentally appropriate and involves a variety of activities.

More information about Physical Activity and Young People

Ms L. Lehman, Brazil

Adults (18-65 years old)

• 30 minutes of moderate-intensity physical activity 5 days per week;

  OR

• 20 minutes of vigorous-intensity physical activity 3 days per week;

  OR

• an equivalent combination of moderate- / vigorous-intensity physical activity;

  AND

• 8-10 muscular strengthening exercises (8-12 repetitions) at least 2 days per week.

Older Adults (65+ years old)

• same recommendations as described for adults (outlined above) with due consideration for the intensity and type of physical activity appropriate for older people;

  AND

• exercises to maintain flexibility;

  AND

• balance exercises.

More information about Physical Activity and Older Adults

What is Physical Activity? What is Exercise?

Physical Activity

Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure.

Exercise

A subset of physical activity behaviour that involves purposive and repetitive movements with the aim of improving cardio-respiratory or muscular fitness. Exercise is carried out in a more structured manner, often performed at a greater intensity (more vigorous).

What is Moderate-intensity and Vigorous-intensity Physical Activity?

The intensity of different forms of physical activity varies between people. The intensity of physical activity depends on an individuals previous exercise experience and their relative level of fitness. Consequently, the examples given below are provided as a guide only and will vary between individuals.

Metabolic Equivalents (METs) are commonly used to express the intensity of physical activities. MET is the ratio of a person's working metabolic rate relative to their resting metabolic rate. One MET is defined as the energy cost of sitting quietly and is equivalent to a caloric consumption of 1kcal/kg/hour. It is estimated that compared with sitting quietly, a person's caloric consumption is three to six times higher when being moderately active (3-6 METs) and more than six times higher when being vigorously active (>6 METs).

Information about "Move for Health"

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