Physical Activity Guidelines For Adults

Posted by Dr. Matthew Alch on March 28th, 2021

As more and more adults around the world find themselves spending the majority of their time sitting and working at a desk or sedentary in front of a screen, it is important that we are aware of our physical health and are maintaining appropriate levels of physical activity.

For those individuals who are unsure of how much physical activity they should be performing, the World Health Organisation has released a set of guidelines for adults aged between 18 and 64 years to follow. Such guidelines are detailed below.

• Perform at least 150 to 300 minutes of aerobic physical activity at a moderate to intense level each week (can be increased to more than 300 minutes), or

• Perform at least 75 to 150 minutes of aerobic physical activity at a vigorously intense level each week

• Perform muscle-strengthening as part of their weekly physical activity (involving all the major muscle groups) for two or more days

• Limit the amount of time spent stationary (especially for long periods of time in front of a screen). Individuals should instead replace their stationary time with physical activity

For adults who are older than 64 years, the WHO recommends such individuals perform the same levels of physical activity as those recommended above, however also incorporate varied multicomponent physical activity. This type of physical activity should be performed three or more days a week and should be focused on developing functional balance and training strength (to prevent the severity of common injuries such as trips and falls).

Eager to learn more about the WHO’s physical guidelines for adults? Want more specific guidelines for your health conditions and age? Be sure to contact your local health practitioner as chances are, they are more than happy to help you with your physical activity levels!