Physical activity recommendations in terms of intensity and duration

Accuracy score :

97%

The recommendations in brief

Age (years)	Physical activity intensity	Minimum physical activity duration	Examples of physical activity
5-17	Moderate to vigorous	60min/week	Play, games, sports, transportation (cycling, walking), chores, recreation
18+	Moderate	150min/week	Walking (at least 2.5 miles per hour, gardening, hiking, cycling (<10 miles per hour), water aerobics, volleyball, basketball, doubles tennis, dancing, household chores (sweeping the floor)
18+	Vigorous	75min/week	Hiking uphill or with heavy loads, running (> 5 miles per hour), swimming, singles tennis, aerobic dancing, football, rugby, hockey, martial arts, carrying heavy loads

The information provided in the table above is based on the World Health Organization recommendation, and the US and UK recommendations.

It is best to spread the physical activity sessions throughout the week.
Aerobic should constitute the major part of the weekly physical activity.
It is recommended to allocate at least 3 days weekly for vigorous and muscle strengthening as well as bone strengthening physical activity.
Exercising more gives obviously more health benefits.

If any medically chronic condition or disability, it is advised to refer to a health care provider who could give adapted physical activity recommendations.

It is recommended to avoid sitting as much as possible.
Combining different intensities to reach the target is possible.
It is best to spread the physical activity sessions throughout the week.
It is recommended to allocate at least 2 days weekly for vigorous and muscle strengthening physical activity.
It is advised to perform aerobics in a series of at least 10min.
Exercising more gives obviously more health benefits.
If any medically chronic condition or disability and during and after pregnancy, it is advised to refer to a health care provider who could give adapted physical activity recommendations.

As a weekly routine, it is important to do physical activity that includes balance training (at least 3 days a week for seniors with lower mobility), aerobic and muscle-strengthening (at least twice a week).
It is important that seniors know and consider their level of fitness, limits and abilities as regards to the weekly recommended duration.

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