Recommended guidelines for physical activity

Adults (18–64 years)

  • Aim for at least 150 minutes of moderate intensity activity each week, such as brisk walking, or 75 minutes of vigorous intensity activity, such as running.
  • Physical activity should be spread across the week, avoid long periods of inactivity.
  • Activities should use all major muscle groups and be performed in bouts of 10 minutes or more.
  • Include strength-building activities at least two days a week.

Older Adults (65 years and above)

  • If possible, the same rules as adults should be applied.
  • Engage in activities for balance and coordination at least twice a week to prevent falls, such as tai chi or yoga.
  • Understand that any physical activity is better than none. Adapt your activities to abilities, limitations and what you find enjoyable.

Young People (5-18 years)

  • Engage in at least 60 minutes of physical activity daily at moderate to vigorous intensity.
  • Include a variety of aerobic activities, including those that strengthen bone, three times a week.
  • Allowing plenty of time for free play and participation in physical recreation is essential.

Key Points

  • Safety: Keep safety in mind, especially when using equipment or at roadways for physical activity like cycling.
  • Enjoyment: Choose activities that you enjoy to help ensure you can stay active for a long time.
  • Adaptability: Tailor physical activity habits to your lifestyle, capabilities, goals, and personal interests.
  • Rest and recovery: Allow for enough downtime to avoid overtraining and injuries.
  • Consistency: Regularly engage in physical activity. It’s better to do a little often, than a lot every now and too often.
  • Nutrition and hydration: Maintain a balanced diet and ensure adequate hydration before, during and after physical activity.