Make Physical Activity a Part of Your Life
The recommended amount of physical activity is calculated on a cumulative basis. As long as you exercise at least 10 minutes each time, that will do. For example, your commitment of 150 minutes per week of moderate-intensity physical activity can be met by exercising 30 minutes a day for five days a week. The following table lists some common physical activities with intensity ranging from light, moderate to vigorous. You are advised to choose physical activity of moderate to high intensity, which suits your capacity and interest.
| Light | Moderate note | Vigorous note |
|---|---|---|
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Note: the intensity level of some physical activities will depend on individual skills and modes of operation (such as swimming strokes, load of resistance exercises), which may vary.
Source: modified from Ainsworth BE et al. Compendium of physical activities: an update of activity codes and MET intensities. Med Sci Sport Exerc. 2000; 32(suppl.): S498-S504
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