Physical Activity

Physical Activity for Adults

Regular physical activity is one of the best ways we all can protect and improve our health. Finding the time to get active every day can help prevent obesity and reduce the risk of many health problems.

To improve your health, it is important to regularly do:

  • Moderate and intense aerobic exercises; and
  • Muscle-strengthening exercises

Recommended Amount of Activity

According to the World Health Organization, each week, adults between 18 to 64 years old, should try to do at least:

  •  2 hours and 30 minutes of moderate-intensity aerobic exercise or at least 1 hour and 15 minutes of vigorous-intensity aerobic exercise; and
  •  2 or more days of muscle-strengthening exercise

For aerobic activities, exercise for 10 minutes at a time, spread across at least days each week. Two minutes of moderate-intensity activity counts the same as 1 minute of vigorous-intensity activity.

For muscle-strengthening, exercise until it becomes difficult to continue. Target legs, hips, back, abdomen, chest, shoulders, and arms.

Remember, more activity is always better, but any amount is better than none.

More information of WHO guidelines on physical activity is available online.

DHMOSH’s Physical Activity Survey of UN Staff Globally

In September 2018, the Division of Healthcare Management And Occupational Safety and Health (DHMOSH)’s Public Health Unit conducted a survey of UN staff to determine the amount of physical activity undertaken. Results of this survey can be found online.