Physical activity plays a crucial role in promoting overall health and well-being at every age. Yet, according to the World Health Organisation (WHO), 80% of adolescents and 31% of adults worldwide fail to meet recommended levels.

For children and adolescences, WHO recommends at least 60 minutes of moderate to vigorous activity daily. Activities like running, cycling, or participating in sports help build strong bones and muscle, improves hearth health, and boosts cognitive skills like memory and concentration.

For adults, WHO advise 150-300 minutes of moderate activity weekly. That’s about 30 minutes a day. Meeting these guidelines can lower your risk of heart disease, diabetes, and some cancers, while improving mood, sleep, and mental health.

Older adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, or a combination of both. Additionally, muscle-strengthening activities should be performed on two or more days a week. Staying active helps in maintaining independence, prevent falls, and enhances brain health. 

Whether it’s walking, dancing, or swimming, every move counts. Start small, make it fun, and build it into your daily routine. 

Visit the Health Promotion and Disease Prevention Directorate  (hpdp.gov.mt) for practical tips and resources to help you move every day (here). Explore our physical activity videos for easy-to-follow exercises (here). Plus, check out our interactive map to find accessible areas where you can walk, jog, or enjoy outdoor activities (here).