What is the recommended amount of exercise?

Physical activity refers to any bodily movement which uses energy and is performed as part of daily activities, such as household chores, walking, certain work and leisure-time activities, games, sports or planned exercise.

For every age bracket, WHO recommends levels of physical activity for the prevention of chronic diseases such as cardiovascular diseases, stroke and hypertension.

Children and youth aged 5–17 years

Children should perform 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.

Adults aged 18–64 years

Adults should perform 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.

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 carried out on 2 or more days a week.

Adults aged 65 years and older

Older adults should perform 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.

Aerobic activity should be performed in sessions of around 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.

Older adults with poor mobility should perform physical activity to enhance balance and prevent falls on three or more days per week.

Muscle-strengthening activities, involving major muscle groups, should be done on two or more days a week.