Global Recommendations on Physical Activity for Health

Children and Adolescents (5–17 years old)

Physical activity for children and teens includes play, sports, transportation (e.g., walking or biking), daily chores, recreation, physical education, and planned exercise in family, school, or community settings.

To improve cardiorespiratory fitness, muscular and bone health, and cardiovascular and metabolic biomarkers:

1. Children and youth aged 5–17 should accumulate at least 60 minutes per day of moderate- to vigorous-intensity physical activity.
2. More than 60 minutes of physical activity daily provides additional health benefits.
3. Daily activity should primarily be aerobic in nature. Vigorous-intensity activities, including those that strengthen muscles and bones, should be done at least three times per week.

Adults (18–64 years old)

Physical activity for adults includes leisure activities, active transportation (e.g., walking or cycling), occupational activities, household tasks, games, sports, and planned exercise in daily, family, or community life.

To improve cardiorespiratory fitness, muscular and bone health, and reduce the risk of noncommunicable diseases and depression:

1. Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, or an equivalent combination.
2. Aerobic activity should be performed in bouts of at least 10 minutes.
3. For additional health benefits, adults should aim for 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity per week, or an equivalent mix.
4. Muscle-strengthening activities involving major muscle groups should be performed on 2 or more days per week.

Older Adults (65 years and above)

For older adults, physical activity includes leisure, transportation (e.g., walking or cycling), work, household chores, games, sports, and structured exercise, in everyday or community settings.

To improve fitness, bone and muscle strength, and reduce the risk of chronic diseases, depression, and cognitive decline:

1. Adults aged 65+ should do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, or a mix of both.
2. Aerobic activities should be done in sessions of at least 10 minutes.
3. To gain greater health benefits, they should aim for 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity weekly.
4. Those with limited mobility should perform balance-enhancing activities at least 3 times per week to help prevent falls.
5. Muscle-strengthening activities involving major muscle groups should be done on 2 or more days per week.
6. If older adults are unable to meet these guidelines due to health conditions, they should remain as physically active as possible within their capabilities.

Source: World Health Organization