How much physical activity is appropriate by age?

Older adults should aim for about 150 minutes of moderate activity per week, translating to roughly 3-4 kilometers (1.8-2.5 miles) per day. Starting with shorter distances and gradually increasing is key to avoiding strain. Children aged 6-17 should be physically active for at least 60 minutes daily. A general guideline is 3-4 kilometers (1.8-2.5 miles) of walking per day, which takes about 30-45 minutes at a brisk pace.

Doing “150 to 300 minutes per week averages to about 21 to 43 minutes per day,” Katzmarzyk said. Rather than focusing on recommended daily exercise, however, he explained that the group at the WHO prioritized a weekly total. “We went with a weekly total to allow people to understand that the guideline can be accumulated throughout the entire week and that it’s OK to miss a day.”

March 27, 2025 | 5:26 am