Aiming for 150 minutes of physical activity per week can provide substantial health benefits for adults and older adults, according to the Health Promotion Board’s (HPB) National Physical Activity (PA) Guidelines. The guidelines have been developed with in collaboration with the National Physical Activity Consensus Group, which comprises both local and international experts in the fields of health promotion and physical activity.
The HPB PA Guidelines promote a culture of active living including lifestyle, aerobic and strength activities which can be done at home, at work, during commuting and during leisure time. To achieve substantial health benefits, the minimum physical activity session should be at least 10 minutes. The 10-minute sessions can be accumulated throughout the week to achieve 150 minutes of moderate intensity, or 75 minutes of vigorous intensity physical activity a week. (One minute of vigorous intensity physical activity = about two minutes of moderate intensity physical activity)
Lifestyle activities such as washing the car, mopping the floor, or taking the stairs, will also count towards the 150 minutes weekly goal. Even for those with hectic work schedules, being physically active can be achieved anytime, anywhere – at home, at work, during commuting and during leisure time.
Aside from the weekly goal of 150 minutes of lifestyle activity and aerobic activity, for additional health benefits, strength activities must be done on two or more days a week. Strength activities include muscle-, bone- and joint-strengthening activities (such as lifestyle strength training activities – washing the car, mopping the floor, taking the stairs and carrying groceries) and some mind body exercises (Tai Chi, Health Qigong, Yoga, Pilates). Strength activities should involve the major muscle groups.