GLOBAL RECOMMENDATIONS ON PHYSICAL ACTIVITY FOR HEALTH

Hi, I had reason to remind an ‘over 70’ relative recently about the one hour a day (5 days per week) of physical activity recommended by the World Health Organisation, and decided to update myself on any latest recommendations for the 18-64 age group, and wasn’t suprised to find that the recommendations for the 65 years and over are very similar, and also relevant to individuals with chronic NCDs (Cardiovascular disease, Cancers, Chronic respiratory disease) after any precautions are taken, following any medical advice, and striving to achieve the recommended levels of physical activity.
Below is page 25 of 28 of the latest Global recommendations on Physical Activity for Health:
LATEST WORLD HEALTH ORGANISATION NEWS 14-6-2014 (page 25)
In adults aged 18–64, physical activity includes leisure time physical activity, transportation (e.g. walking or cycling), occupational (i.e. work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities.
The guidelines group reviewed the above cited literature and
recommended that in order to improve cardiorespiratory and muscular fitness, bone health, reduce the risk of NCDs and depression:
RECOMMENDATIONS:
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.