The scientific data on the relationship between total volume (frequency x duration x intensity) of activity and health benefits are more convincing and consistent than those for frequency, duration or intensity of activity. THREE Optimal benefits (ie. in of effort required, for Accumulate at least 150 minutes of health gain) are gained in the range from around 500 to moderate intensity physical activity around 1000 MET.min/week of physical activity. 500 (including brisk walking) or 75 minutes MET.min/week is equivalent to 150 minutes of of vigorous activity, or an equivalent moderate-intensity activity, or 75 minutes of vigorous combination of moderate and vigorous activity, or any combination of intensity and duration activities, each week. that provides this amount of activity. 1000 MET.min/week is equivalent to 300 minutes of moderate intensity or 150 minutes of vigorous activity (or a combination). Level of Evidence = A For most health outcomes, additional benefits with FOUR more physical activity. In particular, more activity is For additional health benefits, and for for prevention of weight gain and some required prevention of weight gain and some cancers. This higher amount of physical activity can be cancers, accumulate 300 minutes of achieved through longer duration (more minutes) or moderate intensity activity, or 150 greater frequency (more often) or doing activities of minutes of vigorous, or an equivalent higher intensity. combination of moderate and vigorous Level of Evidence = A activities, each week. Resistance training (muscle strengthening) activities are important for metabolic, cardiovascular and musculoskeletal health (including prevention of and for maintaining functional status and ability to conduct activities of daily living. FIVE In addition, do muscle strengthening activities on at least 2 days each week is limited evidence on the optimal frequency of strength training, but significant benefits are associated with strength training at least twice a week. Level of Evidence = A/B Strong emerging evidence indicates that extended SIX sitting time is associated with increased risk of diabetes Minimise the amount of time spent and mortality. There is however insufficient sitting. Break up long periods of sitting evidence at this time to make a specific as often as possible recommendation on the minimal or optimal duration of sitting. of Evidence = A/B
The scientific data on the relationship between total volume (frequency x duration x intensity) of activity and health benefits are more convincing and consistent than those for frequency, duration or intensity of activity. Optimal benefits (ie. in of effort required, for health gain) are gained in the range from around 500 to around 1000 MET.min/week of physical activity. 500 MET.min/week is equivalent to 150 minutes of moderate-intensity activity, or 75 minutes of vigorous activity, or any combination of intensity and duration that provides this amount of activity. 1000 MET.min/week is equivalent to 300 minutes of moderate intensity or 150 minutes of vigorous activity (or a combination). Level of Evidence = A THREE Accumulate at least 150 minutes of moderate intensity physical activity (including brisk walking) or 75 minutes of vigorous activity, or an equivalent combination of moderate and vigorous activities, each week. For most health outcomes, additional benefits with more physical activity. In particular, more activity is required for prevention of weight gain and some cancers. This higher amount of physical activity can be achieved through longer duration (more minutes) or greater frequency (more often) or doing activities of higher intensity. Level of Evidence = A FOUR For additional health benefits, and for prevention of weight gain and some cancers, accumulate 300 minutes of moderate intensity activity, or 150 minutes of vigorous, or an equivalent combination of moderate and vigorous activities, each week. Resistance training (muscle strengthening) activities are important for metabolic, cardiovascular and musculoskeletal health (including prevention of and for maintaining functional status and ability to conduct activities of daily living. is limited evidence on the optimal frequency of strength training, but significant benefits are associated with strength training at least twice a week. Level of Evidence = A/B FIVE In addition, do muscle strengthening activities on at least 2 days each week Strong emerging evidence indicates that extended sitting time is associated with increased risk of diabetes and mortality. There is however insufficient evidence at this time to make a specific recommendation on the minimal or optimal duration of sitting. of Evidence = A/B SIX Minimise the amount of time spent sitting. Break up long periods of sitting as often as possible