‍
Globally, one in four adults do not meet the global recommended levels of physical activity. More than 80% of the world's adolescent population is insufficiently physically active.
Physical activity is any bodily movement by skeletal muscles that requires energy expenditure.
Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person's work. Both moderate- and vigorous-intensity physical activity improve health.

Benefits Of Regular Physical Activity

  • Significant benefits for hearts, bodies and minds
  • Contributes to preventing and managing noncommunicable diseases such as cardiovascular diseases(e.g. hypertension, coronary heart disease), diabetes and cancer.
  • Reduces symptoms of depression and anxiety
  • Enhances thinking, learning, and judgement skills
  • Ensures healthy growth and development in young people.
  • Physical activity improves overall well-being.

Walk Whenever Possible

  • Walk short distances where possible and safe - within your office complex, residence complex
  • Take the stairs instead of the escalator or elevator
  • Family walk after dinner where safe or move around your home.
  • Go for half-hour walk instead of watching TV
  • Get off the bus a stop early, and walk
  • Park farther from the entrance at work and mall or supermarket
  • Walk briskly at the mall
  • Explore walking meetings at work

Move More In Your Home

  • Garden, or make home repairs
  • Do yard work. Get your children to rake, weed or plant
  • Work around the house. Ask your children to help around the house
  • Spouses to help in the kitchen when at home - cooking and cleaning
  • Wash the car by hand

Live Actively

  • Join an exercise group, and enrol your children in community sports teams or lessons
  • Do sit-ups in front of the TV. Have sit-up competition with your children and spouse
  • Choose an activity that fits into your daily life/lives
  • Use exercise video or app in bad weather or unsafe environment
  • Dance to music with alone, with your spouse, with your children
  • Choose activities you enjoy. Ask children and your spouse what activities they enjoy.
  • Explore new physical activities

Recommended Physical Activity for adults 18- 64 years (WHO)

  • At least 150-300 minutes of moderate-intensity aerobic physical activit per week
  • OR at least 75-150 minutes of vigorous-intensity aerobic physical activity per week
  • OR An equivalent combination of moderate- and vigorous-intensity activity per week
‍
Reference
1.World Health Organisation (WHO) Facts Physical Activity ( accessed 5th October, 2022)
2.smallsteps.gov