Global recommendations on physical activity for health

Click for the original document

These guidelines apply to all healthy adults aged 18 to 64 and the information transmitted is part of the recommendations of the World Health Organization (link to the original document).


  1. Adults aged 18 to 64 should do at least 150 minutes of moderate-intensity aerobic physical activity during the week or at least 75 minutes of aerobic physical activity of medium intensity during the week or an equivalent combination of activity of moderate and strong intensity.
  2. Aerobic activities should be performed in stages lasting at least 10 minutes.
  3. For additional health benefits, adults should increase aerobic-moderate activity intensity to 300 minutes per week or 150 minutes of aerobic physical increased-intensity activity per week, or an equivalent combination of moderate-intensity activity.
  4. Muscle strengthening activities involving major muscle groups should be performed 2 or more days a week.

Interpretation and justification Final scientific evidence, based on a wide range of well-conducted studies, shows that physically active people have a higher level of health-related fitness, a lower risk profile for developing a number of aggravated medical conditions and lower rates of various chronic noncommunicable diseases than people who are inactive. There are several ways to accumulate a total of 150 minutes per week. The concept of clustering refers to meeting a goal of 150 minutes per week by performing activities in several shorter stages of at least 10 minutes, scheduling them throughout the week, and then adding up the time spent during each of these stages: e.g., 30 minutes of moderate-intensity activity 5 times a week.

Integrate physical activity into your daily routine

Evidence of acute effects on biomedical markers indicates the benefits of engaging in regular physical activity throughout the week (as many as 5 or more times per week). Moreover, this has the potential to encourage the integration of physical activity as part of daily lifestyles, such as walking and cycling. The above recommendations apply to the following health conditions: cardiorespiratory health (heart disease, cardiovascular disease, stroke, and hypertension); metabolic health (diabetes and obesity); bone health and osteoporosis; breast and colon cancer and depression. The volume of physical activity associated with prevention varies. However, the evidence is currently insufficiently accurate to have separate guidelines for each specific disease, but it is strong enough to cover all selected health outcomes.

Dear members and those who are about to become one – it is time to pay more attention to our own health – this is the most precious thing that we often underestimate and postpone for tomorrow. From this article we see that occasional physical activity is not enough but a stronger intensity is recommended and with a much higher frequency than most of us thought was enough.

Physical activity should be a lifestyle!

Visit our gyms and #getbackontrack

Read more