The World Health Organization recommends a minimum of 30 minutes of dynamic physical activity per day for adults, including seniors, to benefit their health.

How much exercise should I do ?

Over the course of a week, adults aged 18 to 64 years should do at least 150 to 300 minutes of moderate-intensity aerobic activity or at least 75 to 150 minutes of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity activity.

To enjoy additional health benefits, adults should increase their moderate-intensity aerobic activity to more than 300 minutes per week, or do more than 150 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.

They should do muscle-strengthening exercises involving the major muscle groups at least 2 days per week. 


What moderate-intensity and high-intensity activities should I do?

Moderate intensity:  Slight increase in breathing and heart rate, no sweating

  • Walking briskly.
  • Riding a bike (on level ground).
  • Swimming.
  • Taking an active part in games and sports with your children.
  • Dancing.
  • Gardening.
  • Ball games and racket sports.
  • Taking the stairs instead of the lift.
  • Walking the dog.
  • DIY, etc.

High intensity: deep and rapid breathing, close to shortness of breath and heart rate rises considerably, sweating

  • Walking fast.
  • Climbing stairs.
  • Cycling.
  • Jogging.
  • Vigorous swimming.
  • Aerobics.
  • Team and competitive sports, etc.

N.B. : Intensity can vary from one person to another depending on their fitness.

For non-active people, it is recommended to gradually increase the frequency, duration and then the intensity of physical activity. The focus should be on endurance activities and it is recommended to add strength, flexibility and balance exercises 2 to 3 times a week.

Published by the Health Directorate (Direction de la santé)

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