The World Health Organisation releases new guidelines on how many hours a week you should exercise

Every little bit of movement counts.
Every little bit of movement counts. Photo credit: Getty.

Even in the midst of a pandemic, people need to be physically active - but it turns out it's going to take a little more than a walk around the block.

That's according to new regulations from The World Health Organisation revealing exactly how much physical activity we're all supposed to be getting a week. 

The WHO previously recommended that all healthy adults aged 18 to 64 do either at least 150 minutes of moderate exercise or a minimum of 75 minutes of vigorous exercise each week. The new recommendations now include people living with chronic conditions or a disability.

"Being physically active is critical for health and well-being — it can help add years to life and life to years," said WHO director-general Dr Tedros Adhanom Ghebreyesus. 

"Every move counts, especially now as we manage the constraints of the COVID-19 pandemic. We must all move every day — safely and creatively."

According to the guidelines, children should spend an hour a day in moderate to vigorous activity.

Four million to five million deaths a year would be averted if people were more active, the WHO said.

The WHO exercise guide:

  • Children should get at least 60 minutes per day of moderate to vigorous physical activity and on at least three days a week get vigorous aerobic activities, including those that strengthen muscles and bones
  • Healthy adults ages 18 to 64 should get at least 150–300 minutes per week of moderate-intensity aerobic physical activity or at least 75–150 minutes per week of vigorous-intensity aerobic physical activity. At least two days per week of muscle-strengthening activity can confer additional health benefits
  • Healthy adults ages 65 and over had the same recommendations as those ages 18 to 64. Additional physical activity on at least three days a week that emphasizes balance and strength training can help prevent falls
  • Pregnant and postpartum woman should get at least 150 minutes per week of moderate-intensity aerobic physical activity
  • Adults and children with disabilities or chronic conditions had the same recommendations as otherwise healthy adults and children