Province News

How Much Physical Activity Is Recommended for Pregnant and Postpartum Women, and Adults 65+

Abstracted by Sheila Kun, RN, BA, BSN, MS

From the WHO guideline:

All pregnant and postpartum women without contraindication should:

  • Do at least 150 minutes of moderate – intensity aerobic physical activity throughout the week.
  • Incorporate a variety of aerobic and muscle – strengthening activities.
  • Should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits. 

Adults aged 65 years and above (same as adults; and as part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls. 

  • Should do at least 150-300 minutes of moderate-intensity aerobic physical activity;
  • Or at least 75-150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.
  • Should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
  • May increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.
  • Should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits, and
  • To help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and older adults should aim to do more than the recommended levels of moderate – to vigorous-intensity physical activity.

Your homework from the Care Ministry this week: identify activities that promote balance and endurance. Love to hear from you: kunlouis@gmail.com