WHO developed the Global Recommendations for Physical Activity for Health with the overall aim of providing guidance to decision makers at the national and regional levels on the quantitative-effect relationships between frequency, duration, intensity, type and total amount of physical activity needed to prevent non-communicable diseases.
The recommendations presented herein are for three age groups: 5C17 years, 18C64 years, and 65 years and older. The following section includes recommendations for each age group.
Age group 5-17 years
For children and adolescents in this age group, physical activity includes play, games, sports, transportation to and from home, school, and the community, household chores, recreation, physical education classes, or planned exercise. To promote cardiorespiratory, muscular and skeletal health and reduce the risk of chronic non-communicable diseases.
・ Children and adolescents aged 5 to 17 should accumulate at least 60 minutes of moderate to vigorous physical activity per day;
・ Physical activity of greater than 60 minutes can provide more health benefits;
・ Most daily physical activities should be aerobic activities. Also, high-intensity physical activity, including activities to strengthen muscles and bones, etc., should be performed at least three times a week.
Age group 18-64 years old
Physical activity for adults aged 18-64 includes leisure time activities in daily life, family and community, transportation to and from work (such as walking or biking), occupational activities (such as working), household chores, playing, games, sports or planned exercise, etc. To improve cardiorespiratory, muscular and skeletal health and to reduce the risk of non-communicable diseases and depression:
・At least 150 minutes of moderate-intensity aerobic physical activity per week or at least 75 minutes of high-intensity aerobic physical activity per week, or an equivalent combination of both moderate and high-intensity activity, for adults aged 18-64 years.
・ Aerobic activity should last at least 10 minutes at a time.
・For additional health benefits, adults should increase aerobic physical activity to 300 minutes per week of moderate intensity or 150 minutes per week of vigorous aerobic physical activity, or a combination of both moderate and vigorous activity in equivalent amounts.
・ Strong muscle activity involving large muscle groups should be performed at least 2 days per week.
Age group 65 years and older
For adults 65 years of age and older, physical activity includes leisure time activities in daily life, family and community, transportation to and from work (such as walking or biking), occupational activities (if still working), household chores, play, games, sports or planned exercise. To improve cardiorespiratory, muscular, skeletal and functional health, and to reduce the risk of non-communicable diseases, depression and cognitive decline.
・ Older adults should complete at least 150 minutes of moderate-intensity aerobic physical activity per week, or at least 75 minutes of high-intensity aerobic physical activity per week, or an equivalent combination of both moderate and high-intensity activity.
・ Aerobic activity should last at least 10 minutes at a time.
・ For additional health benefits, adults in this age group should increase aerobic activity to 300 minutes of moderate intensity per week, or 150 minutes of high intensity aerobic activity per week, or a combination of both moderate and high intensity activity equivalents.
・ Older adults with poor mobility should have at least 3 days per week of activities to enhance balance and prevent falls.
・ At least 2 days per week, the elderly should engage in muscle strengthening activities that involve large muscle groups.
・ Elderly people who are unable to complete the recommended amount of physical activity for health reasons should be as active as their abilities and conditions allow.