WHO developed the "Global Recommendations on Physical
Activity for Health" with the overall aim of providing national and
regional level policy makers with guidance on the dose-response relationship
between the frequency, duration, intensity, type and total amount of physical
activity needed for the prevention of
NCDs.
The recommendations address three
age groups: 5–17 years old; 18–64 years old; and 65 years old and above.
Physical Activity and Young People
(for children aged 5 - 17 years):
In order
to improve cardiorespiratory and muscular fitness, bone health, and cardiovascular
and metabolic health biomarkers:
- Children and youth aged
5–17 should accumulate at least 60 minutes of moderate- to
vigorous-intensity physical activity daily.
- Amounts of physical
activity greater than 60 minutes provide additional health benefits.
- Most of the daily
physical activity should be aerobic. Vigorous-intensity activities should
be incorporated, including those that strengthen muscle and bone*, at
least 3 times per week.
*For this
age group, bone-loading activities can be performed as part of playing games,
running, turning or jumping.
ü These recommendations are relevant to all healthy children aged 5–17
years unless specific medical conditions indicate to the contrary.
ü The concept of accumulation refers to meeting the goal of 60 minutes per
day by performing activities in multiple shorter bouts spread throughout the
day (e.g. 2 bouts of 30 minutes), then adding together the time spent during
each of these bouts.
ü For inactive children and youth, a progressive increase in activity to
eventually achieve the target shown above is recommended. It is appropriate to
start with smaller amounts of physical activity and gradually increase
duration, frequency and intensity over time. It should also be noted that if
children are currently doing no physical activity, doing amounts below the
recommended levels will bring more benefits than doing none at all.
Physical Activity and Adults (physical
activity for adults aged 18 - 64 years):
In order
to improve cardiorespiratory and muscular fitness, bone health, reduce the risk
of NCDs and depression:
- Adults aged 18–64
should do at least 150 minutes of moderate-intensity aerobic physical
activity throughout the week or do at least 75 minutes of
vigorous-intensity aerobic physical activity throughout the week or an
equivalent combination of moderate- and vigorous-intensity activity.
- Aerobic activity should
be performed in bouts of at least 10 minutes duration.
- For additional health
benefits, adults should increase their moderate-intensity aerobic physical
activity to 300 minutes per week, or engage in 150 minutes of
vigorous-intensity aerobic physical activity per week, or an equivalent
combination of moderate- and vigorous-intensity activity.
- Muscle-strengthening
activities should be done involving major muscle groups on 2 or more days
a week.
ü These recommendations are relevant to all healthy adults aged 18–64 years
unless specific medical conditions indicate to the contrary. They are
applicable for all adults irrespective of gender, race, ethnicity or income
level. They also apply to individuals in this age range with chronic non-communicable
conditions not related to mobility such as hypertension or diabetes.
ü There are multiple ways of accumulating the total of 150 minutes per
week. The concept of accumulation refers to meeting the goal of 150 minutes per
week by performing activities in multiple shorter bouts, of at least 10 minutes
each, spread throughout the week then adding together the time spent during
each of these bouts: e.g. 30 minutes of moderate-intensity activity 5 times per
week.
ü Pregnant, postpartum women and persons with cardiac events may need to
take extra precautions and seek medical advice before striving to achieve the
recommended levels of physical activity for this age group.
ü Inactive adults or adults with disease limitations will have added health
benefits if moving from the category of “no activity” to “some levels” of
activity. Adults who currently do not meet the recommendations for physical
activity should aim to increase duration, frequency and finally intensity as a
target to achieving them.
Physical Activity and Older Adults
(physical activity for adults aged 65 and above):
In order
to improve cardiorespiratory and muscular fitness, bone and functional health,
reduce the risk of NCDs, depression and cognitive decline:
- Older adults should do
at least 150 minutes of moderate-intensity aerobic physical activity
throughout the week or do at least 75 minutes of vigorous-intensity
aerobic physical activity throughout the week or an equivalent combination
of moderate- and vigorous-intensity activity.
- Aerobic activity should
be performed in bouts of at least 10 minutes duration.
- For additional health
benefits, older adults should increase their moderate-intensity aerobic
physical activity to 300 minutes per week, or engage in 150 minutes of
vigorous-intensity aerobic physical activity per week, or an equivalent
combination of moderate-and vigorous-intensity activity.
- Older adults, with poor
mobility, should perform physical activity to enhance balance and prevent
falls on 3 or more days per week.
- Muscle-strengthening
activities, involving major muscle groups, should be done on 2 or more
days a week.
- When older adults
cannot do the recommended amounts of physical activity due to health
conditions, they should be as physically active as their abilities and
conditions allow.
ü These guidelines are relevant to all healthy adults aged 65 years and
above. They are also relevant to individuals in this age range with chronic NCD
conditions. Individuals with specific health conditions, such as cardiovascular
disease and diabetes, may need to take extra precautions and seek medical advice
before striving to achieve the recommended levels of physical activity for
older adults.
ü There are a number of ways older adults can accumulate the total of 150
minutes per week. The concept of accumulation refers to meeting the goal of 150
minutes per week by performing activities in multiple shorter bouts, of at
least 10 minutes each, spread throughout the week then adding together the time
spent during each of these bouts: e.g. 30 minutes of moderate-intensity
activity 5 times per week.
ü Older adults who are inactive or who have some disease limitations will
have added health benefits if moving from the category of “no activity” to
“some levels” of activity. Older adults who currently do not meet the
recommendations for physical activity should aim to increase duration, frequency
and finally intensity as a target to achieving them.
Note: These recommendations can be
applied to people with disabilities. However, adjustments for each individual
based on their exercise capacity and specific health risks or limitations may
be needed.
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