Weekly Physical Activity Recommendation for 18–64-year-olds

Materials on the physical activity recommendation for adults

• Picture (pdf)
• Brochure (pdf, 4 pages)
• Presentation material (pdf, 15 pages)
• Roll up banner (85 x 215 cm)
• Physical activity recommendation form (pdf, 2 pages)
• List of questions about physical activity habits (pdf, 2 pages)
• Online application Assess your activity

Restorative sleep

sufficiently

Adequate sleep is important. During sleep, your brain structures your thoughts and helps you to recover from daily stress. When you wake up refreshed, you know you have slept enough.

Breaks to sedentary behaviour

whenever possible

Even small amount of physical activity activates your muscles, reduces strain on your body and improves the well-being of your musculoskeletal system.

Light physical activity

as often as possible

Every step counts: household chores, shopping trips and other daily activities. Your circulation increases, blood sugar and lipid levels improve, joints get more flexible, and your mind is invigorated.

Moderate physical activity

At least 2 h 30 min per week

All activity that increases your heart rate is beneficial.

• Physical activity is moderate, if you are able to talk despite shortness of breath.

OR

Vigorous physical activity

At least 1h 15 min per week

You will achieve the same health benefits in a shorter length of time, when you increase the intensity of your activity.

• Physical activity is vigorous, if talking is difficult due to shortness of breath.

Muscle strengthening and balance activities

At least 2 times per week

Use your large muscle groups and challenge your balance more than normally. Move your way: climbing stairs, heavy gardening, group exercises, gym, ball games.