How much of physical activity is recommended?

WHO recommends that children and adolescents aged five to17 years: Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily; physical activity of amounts greater than 60 minutes daily will provide additional health benefits; and should include activities that strengthen muscle and bone, at least three times per week.

They recommend that adults aged 18 to 64 years: Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity; for additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent; and muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

For adults aged 65 years and above, the WHO said they should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.

For additional health benefits, the WHO said they should increase moderate intensity physical activity to 300 minutes per week, or equivalent; those with poor mobility should perform physical activity to enhance balance and prevent falls, three or more days per week; and muscle-strengthening activities should be done involving major muscle groups, two or more days a week.

According to the WHO, the intensity of different forms of physical activity varies between people and in order to be beneficial for cardiorespiratory health, all activity should be performed in bouts of at least 10 minutes duration.

The United Nations apex health body said regular physical activity of moderate intensity – such as walking, cycling, or doing sports – has significant benefits for health. “At all ages, the benefits of being physically active outweigh potential harm, for example through accidents. Some physical activity is better than doing none. By becoming more active throughout the day in relatively simple ways, people can quite easily achieve the recommended activity levels.”

According to the WHO, regular and adequate levels of physical activity: improve muscular and cardiorespiratory fitness; improve bone and functional health; reduce the risk of hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer and depression; reduce the risk of falls as well as hip or vertebral fractures; and are fundamental to energy balance and weight control.

Culled From Vanguard.

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