Definitions of Physical Activity Intensity Levels
1. Low-intensity physical activity elicits a slight increase in breathing rate and is relative to a given person (e.g., strolling <3 km/h on level firm ground, tidying the house, leisurely stationary cycling <50 W, cooking). 2. Moderate-intensity physical activity elicits a moderate, noticeable increase in depth and rate of breathing, while still allowing comfortable talking and is relative for a given person (e.g., purposeful walking 3–6 km/h on level firm ground, water aerobics, cycling for pleasure <16 km/h, cleaning the house, hiking, gardening, etc). 3. Vigorous-intensity physical activity elicits a noticeable increase in depth and rate of breathing, will not be able to allow more than a few words without pausing for a breath (e.g. walking a kilometer in less than 10 minutes, jogging, cycling, and aerobic dancing, and jumping rope).
Summary Recommendations for Healthy Adults:
Recommended physical activity guidelines for adults should be 60 min every day. It should include at least 30 min of moderate-intensity aerobic activity, 15 min of workrelated activity and 15 min of muscle strengthening exercises. Gradual increase in physical activity is recommended for inactive people.
Summary Recommendation for Asian Indian Children
General physical activity guidelines for children and adolescents should include the accumulation of a minimum of 1 h and up to several hours of at least moderate-intensity aerobic physical activity daily. Activity may mostly comprise sports activities and active transport, and be over and above habitual physical activity. Sedentary behaviour, including television viewing and working on computers, should be restricted to less than 2 h per day during leisure time.