How much physical activity should adults do?

Exercise Guidelines for Children, Adults, and Older Adults

Children And Young People (aged 5-18 years):

          Among children and adolescents, physical activity can: improve bone health, muscular fitness and decrease levels of body fat.

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1) Moderate-to-vigorous intensity physical activity for at least 60 minutes and up to several hours every day.

2) Vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week.

Adults (aged 16-64 years):

            In adults aged 18–64, physical activity includes leisure time physical activity (for example: walking, dancing, gardening, hiking, swimming), transportation (e.g. walking or cycling).

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1) Adults aged should do 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.

2) Aerobic activity should be performed in bouts of at least 10 minutes duration.

3) 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.

4) Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Older adults (aged 65 years and older):

            Weight-bearing physical activity reduces the rate of bone loss associated with osteoporosis. Regular physical activity maintains strength and flexibility, balance and coordination, and can help reduce the risk of falls.

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1) Older adults who participate in any amount of physical activity gain some health benefits. Some physical activity is better than none, and more physical activity provides greater health benefits.

2) Older adults should aim to be active daily and, if possible, aim for the same amount of physical activity as younger adults.