PHYSICAL ACTIVITY GUIDELINES

WHO defines physical activity ‘as any bodily movement produced by skeletal muscles that requires energy expenditure’. 

                                                                  Why Is Physical Fitness Important to the Military? > Air University (AU) > Wild Blue Yonder

Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.

Adults should aim to:

  •  strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
  • do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week 
  • 4 to 5 days a week, or every day
  • reduce time spent sitting or lying down and break up long periods of not moving with some activity

 

                                                           EXECUTIVE SUMMARY - WHO Guidelines on Physical Activity and Sedentary Behaviour - NCBI Bookshelf

Examples of moderate intensity activities include:

  • brisk walk
  • badminton, tennis
  • hiking
  • dancing
  • aerobics
  • riding bicycle

Physical Activity Guidelines: Children (5-12 yrs) - Outdoors Queensland

 

Children and young people ( 5 to 18 years) need to do 2 types of physical activity each week:

  • aerobic exercise
  • exercises to strengthen their muscles and bones

aim :

  • average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week

 

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Adults aged 65 and over should:

  • aim to be physically active every day, even if it’s just light activity
  • do activities that improve strength, balance and flexibility on at least 2 days a week
  • do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both
  • reduce time spent sitting or lying down and break up long periods of not moving with some activity

Source: ACSM Guidelines ( Exercise Prescription for all )

 

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