World Health Organization (WHO) Physical Activity Recommendations

World Health Organization (WHO) recommends the following levels of Physical activity for adults aged 18 – 64 years in order to improve cardiorespiratory and muscular fitness, bone health, reduce the risk of NCDs and depression:

  1. Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.
  2. Aerobic activity should be performed in bouts of at least 10 minutes duration.
  3. For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.
  4. Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Healthy Exercise

RunnerSquare helps you to follow World Health recommendations and stay motivated. Check out our latest physical activity challenges here.