Physical Activity

Physical Activity is movement that allows the body to use energy. Regular physical activity plays a vital role as a protective and preventative factor for health and well-being and is critical in the reduction and management of Chronic Non-Communicable Disease (NCDs). Physical Activity is one of the best ‘medicines’ prescribed to help everyone live healthy and long lives.

Benefits of Physical Activity

  • Strengthens heart and lungs
  • Lowers the risk of heart disease, high blood pressure and diabetes
  • Increases the good cholesterol in the blood
  • Burns fat and helps to maintain a healthy weight
  • Strengthens bones/reduces osteoporosis
  • Builds stronger bones and muscles
  • Increases energy
  • Improves posture and balance
  • Increases strength and flexibility
  • Improves concentration
  • Reduces stress
  • Increases academic performance
  • Contributes to healthy and glowing skin

Physical Activity Recommendations


3-5 years

at least 60 minutes of structured activities and several hours of free play daily.

6-17 years

at least 60 minutes of moderate to vigorous physical activity at least 5 days per week.

Children should do a combination of muscle-strengthening and bone-strengthening activities at least 3 days per week as a part of the 60 minutes.

  • Examples of muscle-strengthening activities: Squatspush-ups, sit-ups, lunges, weight lifting, climbing stairs, carrying the groceries and bike riding, monkey bar climbing.
  • Examples of bone-strengthening activities: Jumping, skipping running, walking, hop-scotch and dancing.


Adults should do moderate to vigorous activity at least 5 days per week.

  • At least 30 minutes 5 days per week to gain some health benefits.
  • At least 1 hour 5 days per week to lose weight.
  • At least 90 minutes 5 days per week to lose and maintain healthy weight.

There are a number of ways you can accumulate the recommended amount of physical activity each day/week. For example, a 60-minutes physical activity session can be done in six (6) 10-minutes bouts throughout the day. In order for this to be effective, each 10-minutes bout must be done continuously each time. Choose a method that best fits into your daily routine that you can achieve.

Adults 65+

Should do at least 30 minutes of moderate-intensity aerobic physical activity 5 days per week or do at least 25 minutes of vigorous-intensity aerobic physical activity at least 3 days per week.

  • Aerobic activity should be performed in bouts of at least 10-minutes duration.

For additional health benefits, activity should be done at 60 minutes of moderate intensity aerobic physical activity, 5 days per week or engage in 30 minutes of vigorous-intensity aerobic physical activity 5 days per week. This can be a combination of moderate and vigorous-intensity activity.

If you have a medical condition or have poor mobility, perform physical activity that you can do based on your abilities. Do activities that will improve balance and prevent falls at least 3 days per week.

Choose a Routine that Works for your Body Type

More Resources on Physical Activity




Movement Photo Gallery