Whether you're an avid runner, gym junkie or couch potato its important to understand the correct dosage of physical activity to receive the greatest benefits going forward. The World Health Organization (WHO) is a governing body which is responsible for international public health. Its main objective is to provide the latest research and data to inform, educate and guide people to the highest attainment of health.
WHO Physical Activity Guidelines:
Aerobic exercise is a type of cardiovascular conditioning. By definition it means "with oxygen" and includes exercises such as walking, running, bike riding, swimming.
- Adults 18-64yo:
- 150-300 minutes moderate intensity aerobic exercise per week.
- OR 75-150 minutes vigorous intensity aerobic exercise per week.
Strength training or resistance training is a type of exercise that involves the use of a physical resistance to improve strength. Types of strength training include; free weights, weight machines, therabands.
- Adults 18-64yo:
- Minimum of two strength training sessions per week involving the major muscle group.
To be performed at a moderate or greater intensity.
- Adults >65yo:
- Same as for adults (as above - Aerobic)
- Strength training, functional balance at moderate or greater intensity three days/week.
- Goal is to prevent falls, enhance functional capacity and promote independence.
Before commencing an exercise regime its important to consult with an Exercise Physiologist to develop a treatment plan that suits your physical capacity, goals and needs.
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