PA recommendations

18-64 healthy person

What are the weekly recommendations? (18-64 healthy)

at least 150-300 minutes (2.5hr - 5hr) of moderate intensity aerobic PA.

Or at least 75-150 minutes (1.15hr - 2.5hr) of vigorous intensity aerobic PA

Or a combination of the two

What else is recommended? (18-64 healthy)

Muscle-strengthening activities on 2 or more days a week. At a moderate or greater intensity that involve all major muscle groups. These activities can include lifting weights, resistance training, or bodyweight exercises.

Moderate Intensity exercise

is physical activity that noticeably increases heart rate and breathing, such as brisk walking or cycling.

Vigorous Intensity exercises

are activities that cause a substantial increase in heart rate and breathing, such as running, swimming laps, or high-intensity interval training.

sedentary behaviour

refers to activities that involve little to no physical movement, leading to low energy expenditure, such as sitting or lying down for extended periods.

How should you reduce sedentary behaviour

by incorporating regular movement breaks, standing or walking during tasks, and engaging in physical activities throughout the day. Any intensity provides health benefits.

Light intensity

exercises are activities that cause a slight increase in heart rate and breathing, such as walking slowly, light household tasks, or gentle stretching.