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)

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.

Good to know

  • For kids and teens
  • 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.
  • For adults in general
  • 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.
  • For seniors only
  • 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.

References

https://www.who.int/dietphysicalactivity/publications/physical-activity-recommendations-5-17years.pdf?ua=1

http://igrow.org/healthy-families/health-and-wellness/light-moderate-and-vigorous-activity/

https://www.who.int/dietphysicalactivity/factsheet_adults/en/

https://www.who.int/dietphysicalactivity/publications/recommendations65yearsold/en/

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf#page=46

https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf#page=79

https://www.nhs.uk/live-well/exercise/

 

The Reports that you may like

Stock Title % of value Value per share 2019-06-16
(BIDU) Baidu Inc ADR Baidu Inc equity, debt and subsidiaries 187.90 60.1800 2019-05-28
(TSLA) Tesla Motors Inc Tesla Motors Inc equity, debt and subsidiaries -1657.05 -12.9700 2019-05-28