34^th European Diabetes Congress

Physical Activity Guidelines

Physical activity guidelines provide recommendations on the amount and type of physical activity needed for health benefits. These guidelines are typically developed by health authorities or organizations and are based on scientific evidence. Here is an overview of general physical activity guidelines for adults Adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both. Aerobic activities include brisk walking, jogging, cycling, swimming, or dancing. Adults should do muscle-strengthening activities on two or more days a week. These activities should work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Include flexibility and balance exercises in your routine, especially for older adults. These exercises can help improve balance, prevent falls, and maintain flexibility. Reduce sedentary time and break up long periods of sitting. Stand up, stretch, or walk around periodically, especially if you have been sitting for a long time.