Adults should get 2.5 to 5 hours a week of moderate exercise: new Health Promotion Board guidelines

Adults between 18 and 64 years of age are recommended to get at least 150 to 300 minutes of moderate-intensity physical activity per week, according to the new physical activity guidelines released by Sport Singapore (SportSG) and the Health Promotion Board (HPB).

The Singapore Physical Activity Guidelines (SPAG) were revised with the goal of reducing sedentary behaviour, particularly recreational screen time, through promoting a variety of physical activities, said HPB in a media release on Monday (Jun 13). 

Detailed recommendations on physical activity for pre-schoolers (up to six years old), school children and youths (seven to 17 years old), adults (18 to 64 years old) and older adults (65 years and above) are presented in infographic format, with one infographic per age group. 

Duration, intensity, frequency and type of activity are also included in the revised guidelines. Intensity is classified according to one’s ability to talk or sing while engaging in the specified activity. 

Children and teenagers from seven to 17 years of age are recommended to accumulate an average of 60 minutes of moderate to vigorous activity every day.

For adults, the SPAG recommends doing different types of physical activity at moderate or vigorous intensity at least two days a week. 

“Individuals can stay active through recreation such as jogging, swimming and playing a racquet sport to work out different muscle groups,” said HPB.

Ways to incorporate physical activity into one’s daily routine outside of leisure time are recommended, such as doing household chores, taking the stairs instead of the lift and commuting actively. 

There are also specific guidelines catered to pregnant women and persons with disabilities. 

Pregnant women are encouraged to remain active throughout pregnancy to reduce the risk of gestational diabetes, and persons with disabilities are encouraged to exercise according to their abilities and avoid inactivity. 

HPB encourages residents to take small and achievable steps towards an active lifestyle. 

“With the increasing use of digital devices in our daily living, it is important to find ways within our lifestyle routines to move more and break up sedentary time,” said HPB’s Chief Operating Officer Koh Peng Keng. 

The SPAG is available on the ActiveSG Circle and on HealthHub SG.