Table 4 The 2017 Dutch, WHO [2] and original Dutch Physical Activity Guidelines [54, 55, 76, 77] for adults and older persons
2017 Dutch Physical Activity Guidelines | WHO Global Recommendations on Physical Activity for Health [2] | |
|---|---|---|
Adults | Adults 18-65 years | Adults 18-55 years |
Physical activity is good for you – the more, the better. | ||
Engage in physical activity of moderate intensity for at least 150 minutes every week, spread over several days. For example, walking and cycling. The longer you are physically active, and the more frequent and/or more intensive the activity, the more your health will benefit. | Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity. For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent. | At least 5 days per week at least 30 minutes per day moderate intensity physical activity OR at least 3 times per week at least 20 minutes per day high intensity physical activity |
Do activities that strengthen your muscles and bones at least twice a week. Older people should combine these with balance exercises. | Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week. | No recommendation |
And: avoid spending long periods sitting down. | No recommendation | No recommendation |
Older adults | Adults 65+ | Adults 55+ |
Similar to the recommendations for younger adults above. | The above recommendations for younger adults in combination with: Those with poor mobility should perform physical activity to enhance balance and prevent falls, 3 or more days per week. | The above recommendations for younger adults with lower cut-off values for moderate and high-intensity physical activity |
The guidelines do not include a recommendation on a specific duration of bouts, as there was insufficient evidence. | In order to be beneficial for cardiorespiratory health, all activity should be performed in bouts of at least 10 minutes duration. | All activity should be performed in bouts of at least 10 minutes duration. |