There are many guidelines for the kind of physical activity, and how much, you should do to be healthy. The guidelines are pretty much the same all over the world and include adults with and without chronic illness and disability.
When you read any guidelines, it is important to remember that they are goals to work towards, they are not the starting point. On average only about 25% of people in any country exercise enough to meet guidelines, so don’t worry that everyone else can do these but you.
Your goal is, and should be, to gradually and safely increase your physical activity to a level that is right for you. You may be able to get to exercise at that level, but maybe you won’t. The important point is to use the information to get you started to be more active and healthier in a way that is right for you. Start doing what you can.
Even a few minutes of activity several times a day is a good beginning. The important thing is to do something that works for you, make it a habit, and gradually increase your time or number of days a week as you can.
Physical activity guidelines
Moderate aerobic execise for at least 2.5 hours a week or 30 minutes a day, or high intensity exercise for 15 minutes a day.
Aerobic activity should be performed for at least 10 minutes at a time spread out though the week.
Moderate intensity muscle strengthening exercise of all major groups should be done at least twice a week.
If you cannot meet these guideines you should be as active as you can and avoid inactivity.
Examples of 30 minutes a day moderate aerobic exercise
A 10-minute walk at moderate intensity three times a day, seven days a week.
A 20-minute bike ride at moderate intensity three times a week, and a 30-minute walk three times a week.
A 30-minute aerobic dance class at moderate intensity twice a week, and three 10-minute walks three times a week.
Gardening or yard work (digging, raking, lifting) 30 minutes a day, five times a week.
Examples of muscle strengthening exercise
Twice a week do ten different exercises, 8-12 times or repetitions each, with enough weight or resistance so that your muscle feels tired when you finish.
Do yoga twice a week.
You can lifts weights, use bands, or just work against your own body weight to do exercises for your arms, trunk and legs.
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