ADULTS (aged 18-64 yrs.

In adults, physical activity confers benefits for the following health outcomes: .
1. improved all-cause mortality
2. cardiovascular disease mortality
3. incident hypertension
4. incident site-specific cancers
5. 2 incident type-2 diabetes
6. mental health (reduced symptoms of anxiety and depression)
7. cognitive health
8. better sleep
9. Improved measures of adiposity

For substantial health benefits:

1. Minimum of 150– 300 minutes of moderate-intensity aerobic physical activity
2. Or, minimum of 75–150 minutes of vigorous-intensity aerobic physical activity
3. Or an equivalent combination of moderate- and vigorous-intensity activity throughout the
week.

For additional health benefits:

1. Muscles strengthening activities at moderate or greater intensity that involve all major muscle
groups on 2 or more days a week.
2. More than the maximum duration of whichever of the aforementioned physical activity under
those that result in the substantial health benefits.

Other recommendations:
1. Limit the amount of time spent being sedentary
2. Replace sedentary time with physical activity of any intensity (including light intensity)
3. The principle of progression must be applied: to start physical activity in light amounts and
gradually challenge the body for more.

OLDER ADULTS (age 65 yrs. old and older)

Physical activity helps older adults prevent falls and falls-related injuries and declines in bone
health and functional ability.
Older adults are recommended similarly as the adults relating to physical activity resulting in
both substantial health benefits and additional health benefits.

For enhanced functional capacity and prevention of falls:

Older adults should do varied multicomponent physical activity that emphasizes functional
balance and strength training at moderate or greater intensity, on 3 or more days a week.

Other recommendations:
1. Limit the amount of time spent being sedentary
2. Replace sedentary time with physical activity of any intensity (including light intensity)
3. The principle of progression must be applied: to start physical activity in light amounts and
gradually challenge the body for more.
4. Physically activeness should level to what their functional ability allows, and their level of
effort for physical ability should adjust relative to their level of fitness.