For adults 18 to 64 years old
– At least 150-300 minutes of moderate-intensity aerobic exercise per week
– Do at least moderate-intensity activities that strengthen muscles, bones, and joints at least twice a week.
– For those over 50 years of age, include moderate-intensity activities that emphasize strength and functional balance at least three days a week.
For seniors over 65 years of age
– At least 150-300 minutes of moderate-intensity aerobic exercise per week
– Participate in muscle-strengthening activities two or more days a week
– Include moderate-intensity activities that emphasize strength and functional balance at least three days a week.
– For adults with chronic diseases (eg, type 2 diabetes), the recommendations still apply. If you are not sure how to start, consult a health professional.
For pregnant and postpartum women.
– Pregnant and postpartum women without contraindications are encouraged to engage in physical activity
– Engage in at least 150 minutes of moderate-intensity aerobic physical activity per week
– Incorporate muscle strengthening activities or gentle stretching
For people with disabilities (when possible and able)
– Participate in physical activities every day.
– Strengthen muscles, bones and joints through activities at least two days a week
– Try to do at least 150-300 minutes of moderate-intensity aerobic physical activity per week
