PHYSICAL EXERCISE

 Performance of some activity in order to develop/maintain physical fitness and overall

health.
 Considered important for maintaining physical fitness including healthy weight; building
and maintaining healthy bones, muscles, and joints; promoting physiological well-being;
reducing surgical risks; and strengthening the immune system.

EXERCISE are generally grouped into three types depending on overall effect they have on the
human body:
 Flexibility - stretching improve the range of motion of muscles and joints
 Aerobic Exercise - walking and running focus on increasing cardiovascular endurance
 Anaerobic Exercise - weight training, functional training or sprinting increase short-term
muscle strength

AMOUNT OF PHYSICAL ACTIVITY RECOMMENDED

Infants under 1 year of age

 Should be physical active several times a day.
 For those who are not yet mobile, at least 30 minutes in prone position (tummy time),
as floor-based play, spread throughout the day while awake.
Children under 5 years of age
 Should spend at least 180 mins a day.
 3-4 year old children should spent at least 60 mins of this time in moderate to vigorous-
intensity.
Children and adolescents aged 5-17 years old
 Should do at least 60 mins a day of moderate to vigorous-intensity.
Adults aged over 18 years
 Should do at least 150 mins of moderate-intensity physical activity throughout the
week, or at least 75 minutes of vigorous-intensity physical activity throughout the week.
 For additional health benefits, adults should increase their moderate-intensity physical
activity to 300 minutes per week, or equivalent.
 For developing and maintaining musculoskeletal health, muscle-strengthening activities
involving major muscle groups should be done on 2 or more days a week