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letter
. 2021 May 14;3(2):115–118. doi: 10.1016/j.smhs.2021.05.001

Table 1.

Summary of key recommendations for each age group and sub-population.

Age group/sub-population Recommendation
Physical activity Muscle-strengthening Sedentary behaviour
Children and adolescents (5-17y)
  • •

    At least an average of 60 min/day of MVPA, mostly aerobic.
  • •

    VPA as well as activities that strengthen muscle and bone should be incorporated at least 3 days/week.
  • •

    Limit the amount of time spent being sedentary, particularly recreational screen time.
Adults (18-64y)
  • •

    At least 150–300 min of MPA or at least 75–150 min of VPA or an equivalent combination throughout the week.

  • •

    For additional health benefits, increase time spent in MPA to more than 300 min or time spent in VPA to more than 150 min per week.
  • •

    On at least 2 days/week participate in muscle strengthening activities at moderate or greater intensity that involve all major muscle groups.
  • •

    Limit the amount of time spent being sedentary.

  • •

    Replace sedentary behaviour with more physical activity of any intensity.
Older adults (≥65 y)
  • •

    At least 150–300 min of MPA or at least 75–150 min of VPA or an equivalent combination throughout the week.

  • •

    For additional health benefits, increase time spent in MPA to more than 300 min or time spent in VPA to more than 150 min per week
  • •

    On at least 2 days/week participate in muscle strengthening activities at moderate or greater intensity that involve all major muscle groups.

  • •

    On at least 3 days/week varied multicomponent physical activity that emphasises functional balance and strength of at least a moderate intensity.
  • •

    Limit the amount of time spent being sedentary.

  • •

    Replace sedentary behaviour with more physical activity of any intensity.
Pregnant and postpartum women
  • •

    At least 150 min of MPA a week.

  • •

    Women who, before pregnancy, habitually engaged in VPA or who were physically active, can continue these activities during pregnancy and the postpartum period.
  • •

    Incorporate a variety of aerobic and muscle-strengthening activities. Adding gentle stretching may also be beneficial.
  • •

    Limit the amount of time spent being sedentary.

  • •

    Replace sedentary behaviour with more physical activity of any intensity
Adults and older adults with chronic conditions
  • •

    At least 150–300 min of MPA or at least 75–150 min of VPA or an equivalent combination throughout the week.

  • •

    For additional health benefits, increase time spent in MPA to more than 300 min or time spent in VPA to more than 150 min per week.
  • •

    On at least 2 days/week participate in muscle strengthening activities at moderate or greater intensity that involve all major muscle groups.

  • •

    On at least 3 days/week varied multicomponent physical activity that emphasises functional balance and strength of at least a moderate intensity.
  • •

    Limit the amount of time spent being sedentary.

  • •

    Replace sedentary behaviour with more physical activity of any intensity
Children and adolescents living with disability
  • •

    At least an average of 60 min/day of MVPA, mostly aerobic.
  • •

    VPA as well as activities that strengthen muscle and bone should be incorporated at least 3 days/week.
  • •

    Limit the amount of time spent being sedentary, particularly recreational screen time.
Adults living with disability
  • •

    At least 150–300 min of MPA or at least 75–150 min of VPA or an equivalent combination throughout the week.

  • •

    For additional health benefits, increase time spent in MPA to more than 300 min or time spent in VPA to more than 150 min per week.
  • •

    On at least 2 days/week participate in muscle strengthening activities at moderate or greater intensity that involve all major muscle groups.

  • •

    On at least 3 days/week varied multicomponent physical activity that emphasises functional balance and strength of at least a moderate intensity.
  • •

    Limit the amount of time spent being sedentary.

  • •

    Replace sedentary behaviour with more physical activity of any intensity

MPA = moderate-intensity physical activity; VPA = vigorous-intensity physical activity; MVPA = moderate-to vigorous-intensity physical activity.