1. Physical inactivity is the fourth highest risk factor for death globally Globally, 6 per cent of deaths are caused by physical inactivity. This is preceded by high blood pressure (13 per cent), tobacco use (9 per cent) and high blood sugar (6 per cent), which ranks alongside physical inactivity. In addition, physical inactivity is the main cause of about 21-25% of the burden of breast and colon cancer, 27% of diabetes and 30% of ischemic heart disease. Regular physical activity helps maintain a healthy body People who are physically active have: (1) improved muscle and cardiorespiratory fitness; (2) improved bone and functional health; (3) lower rates of coronary heart disease, high blood pressure, stroke, diabetes, colon and breast cancer, and depression; (4) lower risk of falls and hip or spinal fractures; and (5) a greater likelihood of maintaining their weight. 3. Physical activity should not be confused with sport Physical activity is any bodily movement that consumes energy and is produced by the skeletal muscles. This includes sports, exercise and other activities such as games, walking, housework, gardening and dancing. 4. Both moderate- and vigorous-intensity physical activity can have health benefits Intensity refers to the rate at which an activity is performed. It can be thought of as “the degree of effort required to complete the activity”. The intensity of different types of physical activity is appropriate for each individual. Depending on an individual’s relative fitness level, examples of moderate-intensity physical activity may include: brisk walking, dancing or housework. Examples of high intensity physical activity may include: running, fast cycling, fast swimming or heavy lifting. 5. 5-17 year olds 5-17 year olds should accumulate at least 60 minutes of moderate to high intensity physical activity per day. Physical activity beyond 60 minutes provides additional health benefits. 6. 18-64 year olds Adults aged 18-64 years should engage in at least 150 minutes of moderate-intensity physical activity per week, or at least 75 minutes of vigorous-intensity activity per week, or a combination of moderate-intensity and vigorous-intensity activities to achieve this equivalent amount of physical activity. For all types of activity, it should be sustained for at least 10 minutes at a time for the benefit of cardiorespiratory health. 7. Adults aged 65 and over The main recommendations for adults and older adults are the same. In addition, older adults with limited mobility should be physically active three or more days a week to improve balance and prevent falls. When older adults are unable to achieve the recommended level of physical activity due to their health conditions, they should be as physically active as their abilities and conditions allow. 8. These recommendations apply to all healthy adults These recommendations apply to all people, regardless of gender, race, ethnicity or income level, unless a specific health condition makes it inappropriate. These recommendations also apply to people with chronic non-communicable diseases not related to mobility, such as hypertension or diabetes. These recommendations may also be valid for adults with disabilities. 9. More or less physical activity is better than none at all Inactive people should start with a small amount of physical activity and gradually increase the duration, frequency and intensity of activity over time. After increasing activity, inactive adults, the elderly and people limited by disease will feel the additional health benefits. Pregnant women, postpartum women, and people with heart disease may need to exercise extra caution and obtain a doctor’s approval before going to work to achieve the recommended level of physical activity. 10. Supportive environments and communities can help people become more physically active The great potential of urban planning and environmental policies can be utilized to increase people’s physical activity levels. For example, policies can be adopted to ensure that: (1) all people can walk, cycle and use other forms of active transportation safely; (2) labor and workplaces have policies that encourage physical activity; (3) schools have safe places and facilities for students to be physically active in their free time; and (4) sports and recreation facilities provide opportunities for the general public to be physically active.