THE World Health Organization (WHO) has recommended levels of physical activity people of all ages should undertake to benefit their health and well-being:
Infants under 1 year of age
• All infants should be physically active several times a day.
• For those not yet mobile, this includes at least 30 minutes in a prone position (tummy time), as well as floor-based play, spread throughout the day while awake.
Children under 5
• All young children should spend at least 180 minutes (three hours) a day in a variety of physical activities at any intensity.
• 3-4 year old children 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 physical activity. This should include activities that strengthen muscle and bone, at least three days per week.
• Doing more than 60 minutes of physical activity daily will provide additional health benefits.
Adults
• All adults should do at least 150 minutes (two-and-a-half hours) of moderate physical activity throughout the week, or at least 75 minutes of vigorous physical activity throughout the week.
• For additional health benefits, adults should increase their moderate physical activity to 300 minutes (five hours) per week.
• For developing and maintaining musculo-skeletal health, muscle-strengthening activities involving major muscle groups should be done on two or more days a week.
• In addition, older adults with poor mobility should do physical activity to enhance balance and prevent falls on three or more days each week.
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