Table 3 Comparison of national physical activity recommendations for adults with the 1995 CDC/ACSM and WHO recommendations
Country | Inactivity | Minimum recommendations | Further recommendations | ||||||
|---|---|---|---|---|---|---|---|---|---|
Duration | Combination | Frequency | Bouts | Add. health benefits | Strength, balance etc. | Overweight | |||
Moderate intensity | Vigorous intensity | ||||||||
CDC/ACSM [19] | - | 30 minutes or more | - | - | On most, preferably all, days of the week | Short bouts | - | - | - |
WHO [22] | - | 150 minutes/week | 75 minutes/week | Explicitly stated | Throughout the week | At least 10 minutes | 300 minutes moderate intensity/week, 150 minutes vigorous-intensity/week, or combination | Muscle-strengthening activities on 2 or more days/week | - |
Austria [27] | - | 150 minutes/week* | 75 minutes/week (1 ¼ hours) | Explicitly stated | On most days | At least 10 minutes | 300 minutes moderate intensity/week, 150 minutes vigorous-intensity/week, or combination | Muscle-strengthening activities on 2 or more days/week | - |
Belgium [28] | - | 30 minutes on 5 days/week (or 60 minutes if of low intensity or less than 5 days/week) | 20 minutes on 3 days/week | Explicitly stated | 5 or 3 days/week | At least 10 minutes | More activity can have additional health benefits | Activities for muscular strength and endurance on at least 2 days/week | - |
Denmark [29] | - | At least 30 minutes ideally on 7 days/week | 20-30 minutes on 2 days/week | * | Ideally on 7 days/week and 2 days/week, respectively | For example 2 × 15 minutes or 3 × 10 minutes | More activity will have additional health benefits | At least twice a week for at least 20 minutes activities of vigorous intensity for fitness, muscle and bone strength and flexibility | Moderate-intensity physical activity for at least 30 minutes, ideally 7 days/week |
France [33] | - | Activity corresponding to 30 minutes of brisk walking/day | Can be carried out on an individual basis, depending on preference, capacity, health status | - | On most, if possible all days of the week | - | - | - | - |
Iceland [34] | Avoid inactivity and incorporate physical activity into daily life. | 30 minutes | In addition to basic recommendations, do at least two times a week 20-30 minutes of vigorous-intensity physical activity to promote further fitness including endurance | - | Daily | For example 10-15 minutes | More activity can promote further health benefits | At least twice per week, 20-30 minutes vigorous PA to promote further fitness including strength. | - |
Ireland [35] | - | 30 minutes (or 150 minutes/week) Any amount of physical activity gains some health benefits. | 75 minutes/week | Explicitly stated | 5 days/week | At least 10 minutes | 60 minutes on 5 days/week of moderate intensity | - | To avoid weight gain: at least 350 cal./day (ca. 60 minutes brisk walking or 30 minutes jogging/day) To keep the weight off: 60-90 minutes moderate activity/day To lose weight: 1/3 more than minimum recommendation |
Luxembourg [36] | - | 30 minutes | - | - | Daily | Shorter bouts (e.g. 3 × 10 minutes) possible | - | 2 to 3 times/week strength, flexibility and balance training | - |
Malta [37] | - | 30 minutes or more | - | - | On most, preferably all days of the week | Ideally at least 10 minutes but even shorter bouts contribute significantly to health benefits | - | - | - |
Netherlands [38] | - | 30 minutes at least 5 days/week+ | 20 minutes 3 times/week+ | - | At least 5 days/week/3 times/week (VPA) | - | - | - | - |
Norway [26] | - | 30 minutes or energy expenditure of about 630 kJ | 30 minutes or energy expenditure of about 630 kJ | Explicitly stated | Daily | Can probably be divided into shorter intervals, e.g. about 10 minutes | Increasing activity beyond this duration and intensity will yield additional benefits | - | More activity (ca. 60 minutes/day) of moderate and/or vigorous intensity may be needed for prevention of weight gain |
Russian Federation [39] | Avoid sedentary behaviour | 150 minutes/week (2 ½ hours) | 75 minutes/week (1 ¼ hours) | Explicitly stated | Preferably spread across the week | At least 10 minutes | 300 minutes (5 hours) moderate intensity/week, 150 minutes (2 ½ hours) vigorous-intensity/week, or combination | At least 2x/week strength training | - |
Slovenia [40] | - | 30 minutes | - | - | At least 5 days/week | Not shorter than 10-15 minutes | - | Exercise should be divided: 50% aerobic, 25% flexibility, 25% muscular strength | - |
Sweden [26] | - | 30 minutes or energy expenditure of about 630 kJ | 30 minutes or energy expenditure of about 630 kJ | Explicitly stated | Daily | Can probably be divided into shorter intervals, e.g. about 10 minutes | Increasing activity beyond this duration and intensity will yield additional benefits | - | More activity (ca. 60 minutes/day) of moderate and/or vigorous intensity may be needed for prevention of weight gain |
Switzerland [41] | - | 30 minutes | - | - | Daily or most days of the week | At least 10 minutes | Additional effects achieved with more activity. Already active individuals can achieve additional health benefits with targeted training (at least 3 d/wk. 20-60 minutes with high intensity) | Strength training (8-15 repetitions) and flexibility training, gymnastics and stretching exercises twice a week | - |
Turkey [42] | - | 30 minutes | - | - | Daily | - | - | - | Be physically active every day, do these activities slowly |
United Kingdom [43] | Minimize sedentary (sitting) time for extended periods | 150 minutes; one way to approach this is to do 30 minutes on at least 5 days/week | 75 minutes | Explicitly stated | Daily (MPA) Spread across the week (VPA) | At least 10 minutes | - | Strength training at least 2 days/week | - |