Physical activity – Keeping it simple!!

It has been proven in numerous studies that physical activity has incredible benefits in terms of general health and well-being. However, everybody knows that sometimes staying active can be challenging. Many things can get in the way of training: work, kids, and sometimes just not knowing what is appropriate to do.

The latest World Health Organisation’s recommendations for physical activity shows that it does not need to be complicated. Keeping it simple is the key to persist and “stick” with the plan for the long term.

It is important to remember that you should start by doing small amounts of physical activity and gradually increase the duration, frequency and level of intensity.


Ages 5-17 years old:

Every week, children between those ages should perform an average of at least 60 minutes per day

of moderate – vigorous intensity, mostly aerobic physical activity. Out of those, at least three days a week should be dedicated to vigorous intensity aerobic activities,

and include activities that contribute to muscle and bone strength, such as resistance and jumping/landing exercises.







Ages 18-64 years old:

Throughout every week, adults between those ages should perform at least 150–300 minutes of moderate intensity aerobic physical activity

That can be replaced with at least 75–150 minutes of vigorous intensity aerobic physical activity.

Another way is to perform the activity in a combination of moderate & vigorous intensities throughout the week that is equivalent to the above figures.

Adults should also perform muscle strengthening activities at moderate or greater intensity on two or more days a week. Those should incorporate all

major muscle groups and provide an efficient variation without overloading one group over the others.







Adults over the age of 65 should perform the above and include varied multi-dimensional physical activity that accentuates functional balance and strength

training at moderate or greater intensity on three or more days a week. That can enhance functional capacity and reduce the risk of falling.


It is important to note that over the age of 18, performing more that the above figures can increase the health benefits for the person.