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Recommendations and guidelines

Recommendations and guidelines

The recommendations for healthy adults to maintain health and reduce risk for chronic disease are as follow:
At least 30 min/day of moderate-intensity aerobic activity at least 5 days/week for a total of 150 minutes
 OR
 At least 25 min/day of vigorous aerobic activity at least 3 days per week for a total of 75 minutes
 OR
 A combination of the two + 8-10 strength-training exercises with 8-12 repetitions of each exercise twice/week 


References: The U.S. Department of Health and Human Services (USDHHS), American College of Sports Medicine (ACSM) and American Heart Association (AHA)

Choose activities that you enjoy and can do regularly. You just need to keep it interesting by trying something different on alternate days.

Every bit counts, and doing something is better than doing nothing!


At home

  • Join a walking group in the neighbourhood or at the local shopping mall
  • Push the baby in a stroller
  • Do stretches or pedal a stationary bike while watching television
  • Walk or bike to a nearby store instead of driving
  • Play with the kids – ride a bike or go to the playground

At work

  • Replace a coffee break with a brisk 10-minute walk
  • Join a nearby gym or exercise programme
  • Walk down the hall to speak with someone rather than using the telephone
  • Take the stairs instead of the elevator