Physical activity: where to start and what are the recommended guidelines





13.06.24



By Free Motion Physiotherapy





Some of the questions we often get asked as physiotherapists are, where to start with exercise or how much exercise should a person be doing? Exercise looks different for everyone. It depends on goals, abilities and schedules.


There are plenty of benefits when you participate in regular physical activity. Exercise has significant health benefits for the heart, body and mind. Physical activity has also been shown to prevent and manage noncommunicable diseases such as cardiovascular (heart) diseases, cancer and diabetes.


Research shows that 1 in 4 adults do not meet the global recommended levels of physical activity. People who are sedentary have a 20% to 30% increased risk of death compared to people who are active. More than 80% of the world's adolescent population is not physically active enough according to the recommended guidelines.



What are the MINIMUM recommended guidelines for adults aged 18 to 64 years:



At least 150–300 minutes of moderate-intensity aerobic physical activity per week:

  • 30-60 minutes 5 x per week
  • Examples are brisk walking, biking, swimming or mowing the lawn.
  • You can measure this using your heart rate zones. The aerobic zone is between 50% to 70% of the maximum heart rate.
  • You can calculate your maximum heart rate with this simple formula: 220-Age = Maximum heart rate.
  • Most smart watches will indicate training zones on the heart rate screen when you start an activity, e.g. walking.


OR at least 75–150 minutes of vigorous-intensity aerobic physical activity:



  • 15-30 minutes 5 x per week
  • Examples are running, swimming laps, jumping rope or carrying heavy loads.
  • The heart rate zone for a vigorous-intensity activity is between 70%-85% of your maximum heart rate.

OR an equivalent combination of moderate- and vigorous-intensity activity throughout the week.



For additional health benefits it is recommend doing muscle-strengthening activities at moderate or greater intensities that involve all major muscle groups on 2 or more days a week.


You may increase the recommended times as you become more fit to improve your health benefits. Try to limit the time spend being sedentary and reap the benefits of good health.



For more information on exercises guidelines for specific age groups click on the following link: https://www.who.int/news-room/fact-sheets/detail/physical-activity


Make sure to set attainable exercise goals and make it fun! Remember, the only bad workout is the one you didn’t do.



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