How much daily activity do I need?

daily activity
28 Nov

The recommended amount of daily activity varies based on age, fitness level, and overall health. Here are some general guidelines:

  1. Adults (18-64 years old): Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days.
  2. Children and adolescents (6-17 years old): Engage in at least 60 minutes of moderate-to-vigorous physical activity every day, including aerobic activities and activities that strengthen muscles and bones.
  3. Older adults (65 years and older): Strive for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with balance exercises and activities to promote flexibility and strength.

Why get in more daily activity? Pros and Cons:


  1. Improved physical health: Regular physical activity helps maintain a healthy weight, reduces the risk of chronic diseases (such as heart disease, diabetes, and certain cancers), strengthens bones and muscles, and boosts overall physical well-being.
  2. Mental health benefits: daily activity has a positive impact on mental health, reducing symptoms of stress, anxiety, and depression. It can promote better sleep, enhance mood, and boost self-esteem.
  3. Increased energy levels: Engaging in regular physical activity increases energy levels and reduces feelings of fatigue, helping you feel more alert and productive throughout the day.
  4. Weight management: Physical activity plays a crucial role in weight management by burning calories and maintaining a healthy body composition.
  5. Social opportunities: Participating in physical activities often provides opportunities for socializing, making new friends, and engaging in group activities that can enhance your overall well-being.


  1. Risk of injury: Engaging in physical activity carries a small risk of injury. However, taking appropriate precautions, using proper form, and gradually increasing intensity can help minimize this risk.
  2. Time commitment: Finding time for physical activity can be challenging, especially with busy schedules. However, allocating even short bursts of activity throughout the day can still be beneficial.

Ten ways to get more physical activity during the day:

  1. Take active breaks: Incorporate short bursts of physical activity throughout the day, such as stretching, walking, or doing quick exercises.
  2. Stand up and move: Avoid prolonged sitting by standing up frequently and moving around, even during sedentary activities like watching TV or working at a desk.
  3. Walk or bike to destinations: Choose active transportation options like walking or biking instead of driving for short-distance trips whenever possible.
  4. Find an exercise buddy: Exercise with a friend or family member to make it more enjoyable and hold each other accountable.
  5. Join fitness classes or sports teams: Participate in group activities or sports that interest you. It can be a motivating and enjoyable way to stay active.
  6. Take the stairs: Opt for stairs instead of elevators or escalators whenever feasible.
  7. Incorporate active hobbies: Engage in hobbies that involve physical movement, such as dancing, gardening, swimming, or hiking.
  8. Make household chores active: Turn mundane tasks into opportunities for physical activity by adding extra effort or incorporating movements like squats or lunges.
  9. Use fitness apps or trackers: Utilize fitness apps or wearable devices to set goals, track your activity, and stay motivated.
  10. Plan active outings: Plan outings or activities with friends and family that involve physical movement, such as hiking, biking, or playing outdoor games.

Remember to consult with a healthcare professional before starting any new exercise regimen including increased daily activity, especially if you have underlying health conditions or concerns.


Alpha Expat can help you reach your fitness and nutrition goals with bespoke solutions. Reach out to us and get to ball rolling or click on the WhatsApp button in the lower right corner. 

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