With so many office jobs today, it’s easy to forget to stay active. However, regular physical activity is crucial for your health. That’s why we’ve taken a closer look at the WHO’s recommendations for physical activity based on age.
Follow along to find out more.
Why Physical Activity Matters
Photo: Shutterstock.com
Regular physical activity is key to a healthier, more fulfilling life. Reducing sedentary time, strengthening muscles, and improving mobility enhances quality of life and longevity. Start today—every step counts toward better health!
Recommendations for Children and Adolescents (5-17 Years)
Photo: Shutterstock.com
At least 60 minutes of moderate to vigorous physical activity daily.
Moderate intensity: brisk walking or cycling (slightly out of breath).
Vigorous intensity: running, active play, or sports with high exertion.
Include muscle- and bone-strengthening activities (e.g., running, jumping, ball games) at least 3 days per week.
Minimize sedentary time and break up long periods of inactivity.
Physical Activity for Adults (18-64 Years)
Photo: Shutterstock.com
Aim for 150-300 minutes of moderate activity per week (about 2½-5 hours), OR
75-150 minutes of vigorous activity per week (about 1¼-2½ hours).
Alternatively, combine moderate and vigorous activities.
Include muscle-strengthening exercises for major muscle groups at least 2 days per week.
Reduce inactivity and take short movement breaks regularly.
Guidelines for Older Adults (65+ Years)
Photo: Krysja / Shutterstock.com
Follow adult guidelines (150-300 minutes of moderate activity or 75-150 minutes of vigorous activity weekly, plus strength training).
Add balance and functional exercises several times a week to prevent falls and improve mobility.
Adapt activities based on individual health conditions and physical abilities.
The Importance of Reducing Sedentary Behavior
Photo: Shutterstock.com
Prolonged inactivity is harmful.
Break up extended periods of sitting with short bursts of movement.
Even small increases in activity levels are beneficial for overall health.
Activity Recommendations for Chronic Conditions and Disabilities
Photo: Shutterstock.com
WHO guidelines apply to individuals with chronic illnesses or disabilities.
Adjust activities based on ability and health status.
Gradual increases in physical activity are encouraged, focusing on what’s feasible and safe.
Starting Small and Building Up
Photo: Shutterstock.com
Some activity is better than none.
Begin with manageable exercises and gradually increase intensity and duration.
Celebrate progress as you work toward meeting the recommended activity levels.
Key Health Benefits of Physical Activity
Photo: Shutterstock
Reduces risk of lifestyle diseases such as heart disease and diabetes.
Strengthens bones and muscles.
Improves mental health and overall well-being.
Enhances balance, mobility, and functional ability, particularly in older adults.
Summary of WHO Recommendations
Photo: Shutterstock.com
Children (5-17): 60 minutes of daily physical activity with strength exercises 3x per week.
Adults (18-64): 150-300 minutes of moderate or 75-150 minutes of vigorous activity weekly, with strength training 2x per week.
Older Adults (65+): Same as adults, with additional focus on balance and mobility exercises.