Engage in physical Endurance training 3 x activity every day for at per week 20-60 2006 least half an hour at minutes. Strength and moderate level intensity. flexibility exercises 2 x per week. UK Over a week, activity Alternatively, . . . or Adults should also All adults Adults should aim to be active 2011 should add up to at least comparable combination undertake physical should daily. 150 minutes (2½ hours) benefits can be of activity to improve minimise of moderate intensity achieved moderate muscle strength on at the amount activity in bouts of 10 through 75 and least two days a week. of time minutes or more one minutes of vigorous spent being – way to approach this is vigorous intensity sedentary to do 30 minutes on at intensity activity. (sitting) for least days a week. activity spread extended across the periods. week USA For substantial health . . .or 75 . . or an Adults should also do All adults should avoid inactivity. 2008 benefits, adults should minutes (1 hour equivalent muscle-strengthening Some physical activity is better do at least 150 minutes (2 and 15 minutes) activities that are than none, and adults who hours and 30 minutes) a a week of of moderate or high participate in any amount of week of moderate vigorous moderate- intensity and involve all physical activity gain some health intensity. . and muscle groups on 2 benefits. aerobic activity. or more days a week, as these activities provide Aerobic activity should be activity. additional health performed in episodes of at least benefits. 10 minutes, and preferably it For additional and more should be spread throughout the extensive health benefits, . . or 150 week. adults should increase minutes a week their aerobic physical of . . or an activity to 300 minutes (5 equivalent
2006 Engage in physical activity every day for at least half an hour at moderate level intensity. Endurance training 3 x per week 20-60 minutes. Strength and flexibility exercises 2 x per week. UK 2011 Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least days a week. Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week . . . or of moderate and vigorous intensity activity. Adults should also undertake physical activity to improve muscle strength on at least two days a week. All adults should minimise the amount of time spent being sedentary (sitting) for extended periods. Adults should aim to be active daily. USA 2008 For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate intensity. . For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 . . .or 75 minutes (1 hour and 15 minutes) a week of vigorous aerobic activity. . . or 150 minutes a week of . . or an equivalent combination of moderate- and activity. . . or an equivalent Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all muscle groups on 2 or more days a week, as these activities provide additional health benefits. All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably it should be spread throughout the week.
DEB-PAR-Adults-18-64years.DOCX