How much physical activity do we need?
Recommended types and intensity of physical activity which a person should be engaged in are determined by age and overall health. The recommendations outlined below are relevant to all healthy individuals in specified age groups, unless specific medical conditions indicate to the contrary. Regardless of age, anyone who is physically inactive will benefit from an increase in physical activity. Individuals should check with their doctor before any significant increase in physical activity, especially if they have been inactive for a prolonged period, have chronic health problems or any other concerns. The following recommendations on physical activity for health are taken from the World Health Organisation publication “Global Recommendations on Physical Activity for Health”.
Babies and children under 5 years Daily physical activity is important for healthy growth and development in babies and toddlers. Babies should be facilitated to move their head and bodies, reach, pull and push in a safe and supervised space. Engaging in floor play and tummy time with a baby will help ensure their physical activity needs are met. Toddlers should be physically active for at least 3 hours every day. Active time should include light activity such as standing, rolling and walking, as well as energetic activity such as running, jumping and hopping. Facilitate toddler’s physical activity by encouraging them to cycle, dance, skip and play ball games
Physical inactivity is estimated to be the main cause for approximately 21–25% of breast and colon cancers.
5 to 18 years old It is recommended that young people aged 5 to 18 years accumulate at least 60 minutes of moderate- to vigorous-intensity daily physical activity. They should engage in aerobic activity every day, and more vigorous muscle and bone strengthening activates three times per week. Exceeding 60 minutes of physical activity per day provides additional health benefits. Physically active young people are more likely to adopt healthy behaviours such as avoiding tobacco and alcohol, and reap psychological benefits such as improving their control over symptoms of anxiety and depression. They also benefit from improved social development.
19 to 64 years old It is recommended that adults aged 18 to 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 both. A good rule is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.
Muscle-strengthening activities should be done on 2 or more days a week.
It is estimated that only one in three adults receive the recommended amount of physical activity each week.
65+ years old 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 both. 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 both. 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.
Muscle tissue is approximately three times more efficient at burning calories than fat.
Globally it is estimated that 23% of adults aged 18 and above are physically inactive, due to insufficient participation in physical activity during leisure time and an increase in sedentary behaviour during occupational and domestic activities. A person with a sedentary lifestyle spends a lot of time sitting or lying, while using their mobile phone or computer, working at their desk, reading, commuting, watching television and playing computer consoles games. Sedentary lifestyles can contribute to many preventable chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity. In conjunction with trying to increase activity levels, it is crucial that individuals reduce the amount of time they spend sitting.
