Physical activity for all age group

The role of physical activity in maintaining optimal health and promotion of longevity cannot be overemphasized.

Its health benefits are vast and its doability is flexible and hence can be practice by all regardless of the age group.

WHO has recommendations on the amount of physical activity people of all ages should do to benefit their health and wellbeing.

Infants under 1 year of ageAll infants should be physically active several times a day.

For those not yet mobile, this includes at least 30 minutes in prone position (tummy time), as floor-based play, spread throughout the day while awake.

Children under 5 years of age

All young children should spend at least 180 minutes a day in a variety of types of physical activities at any intensity

Children between the ages of 3 – 4 year should spend at least 60 minutes of this time in moderate- to vigorous-intensity physical activity

Children and adolescents aged 5-17 years

All children and adolescents should do at least 60 minutes a day of moderate to vigorous-intensity physical activity.

This should include activities that strengthen muscle and bone, at least 3 days per week

Doing more than 60 minutes of physical activity daily will provide additional health benefits

Adults aged over 18 years

All adults should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week.

In order to achieve additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.

For development and maintenance of musculoskeletal health, muscle-strengthening activities involving major muscle groups should be done on 2 or more days a week

In addition, older adults with poor mobility should do physical activity to enhance balance and prevent falls on 3 or more days per week.

Source: WHO

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