Physical Activity - Recommendations from the Directorate of Health

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Limiting sedentary time and engaging in regular physical activity positively affects the health and well-being of all groups at all stages of life. Regular physical activity makes it easier for people to cope with daily tasks, rest better and increases the likelihood of living longer with a better quality of life.

Exercise does not have to be time-consuming or difficult to have a positive effect. Physical activity at all stages counts, and it is always better to engage in small amounts rather than none at all.

Recommendation on physical activity and sedentary behaviour

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Official recommendations on physical activity and limitation of sedentary time - Children and adolescents (Icelandic)

Physical activity is essential for children for normal growth, development and general well-being. Positive experiences with physical activity in childhood increase the likelihood that people will develop lifestyles that include regular physical activity in adulthood.

Children and adolescents should limit their sedentary time. Exchanging sedentary time with physical activity of any intensity, including low intensity, positively affects health.

All children should engage in physical activity every day
For at least 60 minutes a day on average, the physical activity should be moderate to vigorous
At least 3 days a week, vigorous activities that strengthen muscles and bones should be included

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Official recommendations on physical activity and limitation of sedentary time - Children with disabilities (Icelandic)

Children and adolescents with disabilities are a diverse group with different abilities. With appropriate regular physical activity, motor and social development can be enhanced, and skills and quality of life can be increased. Physical activity on any scale positively affects health and well-being, even if the recommendations are not met.

Children and adolescents should limit their sedentary time. Exchanging sedentary time with physical activity of any intensity, including low intensity, positively affects health.

All children with disabilities should regularly engage in physical activity
For at least 60 minutes a day on average, the physical activity should be moderate to vigorous
At least 3 days a week, vigorous activities that strengthen muscles and bones should be included

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Official recommendations on physical activity and limitation of sedentary time - Adults (Icelandic)

Physical activity plays a key role in maintaining and improving the health and well-being of adults. In addition to having a positive effect on mental and social health, exercise contributes to better physical health and reduces the risk of diseases, e.g. coronary heart disease, type 2 diabetes, dementia and some cancers.

Adults should limit their sedentary time. Exchanging sedentary time with physical activity of any intensity, including low intensity, positively affects health.

All adults should engage in physical activity on a regular level
Each week, adults should move briskly for at least 150 minutes
Adults should engage in muscle-strengthening exercises at least two days a week

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Official recommendations on physical activity and limitation of sedentary time - Adults with disabilities (Icelandic)

Adults with disabilities are a broad group of people of different ages and abilities. With appropriate regular exercise, you can improve general skills in everyday life and increase the quality of life.

Adults should limit their sedentary time. Exchanging sedentary time with physical activity of any intensity, including low intensity, positively affects health.

All adults with disabilities should engage in physical activity on a regular level
Each week, adults with disabilities should move briskly for at least 150 minutes
Adults with disabilities should engage in exercise that strengthens muscles, improves balance and increases mobility at least two days a week

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Official recommendations on physical activity and limitation of sedentary time - Older adults (Icelandic)

Older adults are a broad group in terms of age and ability. With appropriate regular physical activity, the effects and symptoms of ageing can be slowed down, and the ability to live an independent life longer can be maintained.

Older adults should limit their sedentary time. Exchanging sedentary time with physical activity of any intensity, including low intensity, positively affects health.

All older adults should engage in physical activity on a regular level
Each week, older adults should move briskly for at least 150 minutes
Older adults should engage in exercise that strengthens muscles, improves balance and increases mobility at least 2-3 days a week

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Official recommendations on physical activity and limitation of sedentary time - During pregnancy and after birth (Icelandic)

Exercise during pregnancy and after birth positively affects the health of the mother and child.

Sitting should be limited as much as possible during pregnancy and after childbirth. Exchanging sedentary time with physical activity of any intensity, including low intensity, positively affects health.

Without contraindication, it is recommended to engage in physical activity on a regular level during pregnancy and postpartum
Each week during pregnancy and postpartum, it is recommended to move briskly for at least 150 minutes
Engage in various physical activities that maintain physical fitness, including endurance and muscle strength

Service provider

Directorate of Health