Are you Getting Enough Exercise?

We all know exercise is good for you. Do we actually know how much exercise we are meant to be doing?

World Health Organisation (WHO) have developed guidelines “Global Recommendation of Physical Activity for Health” to provide national guidance on the frequency, duration, type and total amount of physical activity needed to prevent NCDs. The guidelines are divided into three age groups: 5-17 years, 18-64 years and 65 and over.

Adults

  1. Should do at least 150 minutes of moderate-intensity aerobic physical activity per week. Alternatively 75 minutes of vigorous-intensity aerobic exercise per week, or a combination between both.

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

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

Older Adults

All the points from above are recommended for adults 65 and over in additional to the following:

  1. Older adults with poor mobility should perform physical activity to enhance balance and prevent falls. Physical activity should be done 3 or more days per week.

  2. Older adults who cannot do the recommended amount of physical activity due to health conditions should try and be as physically active as their abilities and conditions allow.

Here are some tips to add additional exercise into your day:

  1. Take the stairs instead of the lift or escalator.

  2. Get on/off public transport a stop or two earlier.

  3. Join a physical activity group- walking, hiking, tag-rugby, dancing or cycling. Exercise can be a great way to meet new people.

  4. Cycle, walk or run to work!