As technology continues to take over our lives, both children and adults are now suffering from detrimental health levels as a result of a lack of physical activity.
According to research from the World Health Organisation (WHO), physical activity has many health benefits, including position effects on the heart, body and mind. Thus, it is critical that children and adults continue to perform adequate levels of physical activity in order to remain healthy.
To help hone this message into the general public as well as health practitioners around the world, WHO has recently released a set of physical activity recommendations for all age groups. We have compiled them below.
Children (under five years of age)
For children who are under one years old, the WHO recommends being physically active several times a day, including 30 minutes of remaining in a prone position (that is, tummy time) which can also be spread across the day. Young children under one years of age should also not be restrained for more than one hour at a time (e.g. in prams, high chairs, strollers), and the WHO also doesn’t recommend screen time.
Children (between one to four years of age)
Children in this age group should spend at least 180 minutes performing physical activities of various intensities – from moderate to vigorous – a day. For those between three to four years of age, 60 minutes of the 180 should be vigorous physical activity. Physical activity that is spread across the day is also recommended.
Children and adolescents (between five to 17 years)
Children below 17 years old should perform at least 60 minutes of moderate to vigorous intensity physical activity. This should be made up of mostly aerobic activity, and such activity should also be performed across the week.
Physical activities should also include strengthening exercises for muscles and bones, which should be performed at least three days a week. Additionally, WHO recommends that children under 17 years of age sufficiently limit their sedentary time – especially during their recreational time.
Adults (between 18 to 64 years)
Adults in this age group should be performing between 150 to 300 minutes of moderately intense aerobic physical activity, or 75 to 150 minutes of vigorously intense aerobic physical activity. Like the age group mentioned above, adults between 18 to 64 years should also perform muscle-strengthening activities for at least two days a week.
Adults (65 and older)
Adults who are 65 and over should focus on multicomponent physical activities which emphasise strength training as well as improving their functional balance. Such exercises should be performed at least three days or more a week to help with enhancing functional capacity and prevent the severity of falls. Other than multicomponent physical activities, adults over aged 65 should also perform the exercises as listed in the above age group – if able to.
Pregnant women
The WHO has also released physical activity guidelines for pregnant women. WHO recommends doing at least 150 minutes of moderate-intensity physical activity throughout the week. Muscle-strengthening and aerobic activities is also highly recommended for pregnant women.
Want to learn more about the WHO’s physical activity guidelines? Contact your local health practitioner to have all your questions answered!
