The need for activity varies with age. Always take into account your own starting point and adapt accordingly. Here is a small overview that you can use as a starting point.

 

Children and young people aged 6–17

Children and young people aged 6–17 should be physically active for an average of at least 60 minutes per day at a moderate to high intensity.

In addition to lasting at least 60 minutes per day, the activity should be:

• Varied and mainly of moderate intensity

• At least three times a week fitness-oriented with high intensity and include activities that strengthen muscles and bones

The activities should affect fitness, muscle and skeletal strength, speed, mobility, reaction time and coordination. Varied physical activity provides the opportunity to develop both fine and gross motor skills.

Physical activity beyond this provides additional health benefits, as long as the need for recovery is taken care of.

Children and young people aged 6–17 should limit their quiet time, especially passive screen time during their free time.

 

All adults and the elderly should be regularly physically active

Adults should be physically active every week for at least 150 to 300 minutes of moderate intensity and at least 75 to 150 minutes of high intensity or a combination of moderate and high intensity

Adults over 65 should be physically active every week for at least 150 to 300 minutes of moderate intensity and at least 75 to 150 minutes of high intensity or a combination of moderate and high intensity

Adults and the elderly should limit sedentary time

Adults should compensate for the negative effects of a lot of sitting still by being extra active the rest of the time

Adults over 65 should compensate for the negative effects of a lot of sitting still by being extra active the rest of the time.

 

Women who are physically active during pregnancy experience easier pregnancies and births, put on less weight and have fewer complications than women who are not physically active during pregnancy.

 

With the exception of complicated pregnancies and a few circumstances where exercise is not recommended, the following recommendations apply to pregnant women and the postpartum period:

• Women who were not physically active before pregnancy should participate in physical activity of moderate intensity and gradually increase the activity to at least 150 minutes a week.

• Women who have been regularly physically active before pregnancy should continue to participate in physical activity at approximately the same level, possibly with adjustments.

• Training the muscles in the pelvic floor is particularly important during pregnancy and after birth.

• Activities with a high risk of falling (e.g. horse riding and alpine skiing) and contact sports (e.g. handball, pre-ball, basketball and ice hockey) increase the risk of injury and should be avoided. Diving should also be avoided during pregnancy.

• There are no restrictions on activities after birth. This applies to both women who are breastfeeding and those who are not.

• After giving birth, women should be encouraged to be as physically active as possible. This is particularly important for women who are overweight and obese, or for women who have put on more weight than recommended during pregnancy.

• Active breaks that interrupt sitting still and physical activity through daily chores are beneficial both during pregnancy and after birth.