Exercise recommendations for adults to promote health

The recommendations apply to healthy adults aged 18-64 years, for whom there are no contraindications for physical activity. The recommendations are also important for people with chronic, non-contagious complaints that do not directly affect their ability to move, for example asthma, hay fever, high blood pressure or diabetes. Pregnant women and women immediately after childbirth, as well as people with heart disease, should be especially careful and seek medical advice before starting to implement exercise recommendations.

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How to stay active

Adults should take advantage of every opportunity for physical activity. All movement is better than no movement because changing from “physically inactive” to “slightly physically active” is an important first step.

To promote and maintain health, adults should

Perform at least 150 minutes (2½ hours) of moderate-intensity exercise per week or 75 minutes (1¼ hours) of vigorous-intensity exercise per week, or a combination of moderate-intensity exercise. Ideally, activity should be spread out over as many days of the week as possible. Each session should last at least ten minutes each time;
For additional and long-term health benefits:

Increase your exercise range to 300 minutes (five hours) per week of moderate-intensity movement or 150 minutes (2½ hours) per week of high-intensity movement or a corresponding combination of movement with moderate and high intensity.
Do muscle-strengthening exercise at moderate or higher intensity on two or more days of the week, where all large muscle groups are used

Notice

Movement means physical activities that involve large muscle groups. Medium density means you can still talk but not sing while moving. Higher density means that only short exchanges are possible. Muscle strengthening movement means physical activities in which your body weight (such as push-ups), weights (such as dumbbells, power machines, or carrying a heavy backpack), or other aids (such as Thera-Band) are used as resistance.

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