Ministry of Health and Wellness, Jamaica
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Physical Activity

Move more.
Sit less.
Feel the difference.

Physical activity supports your heart, muscles, bones, mental health, sleep and overall well-being. Start from where you are and build up gradually.

Find your activity level
Woman jogging outdoors
Blue Bird / Pexels · illustrative photo

Every movement counts.

Physical activity is any body movement that uses energy. It includes structured exercise and sport, but also walking, dancing, active play, cycling, household tasks, gardening, active travel and movement during the work or school day.

Regular physical activity helps prevent and manage non-communicable diseases and can improve mental health, cognitive health, sleep, functional ability and quality of life. Some activity is better than none, and people who are inactive can gain health benefits by starting with small amounts and gradually doing more.

Activity for every stage of life.

AGES 5–17

60 minutes

Average daily activity across the week.

  • Aim for an average of at least 60 minutes per day of moderate- to vigorous-intensity physical activity across the week.
  • Most activity should be aerobic.
  • Include vigorous activity and activities that strengthen muscle and bone on at least 3 days each week.
  • Limit sedentary time, especially recreational screen time.

AGES 18–64

150–300 minutes

Moderate activity each week.

  • Aim for 150–300 minutes of moderate-intensity aerobic activity each week, or 75–150 minutes of vigorous-intensity activity, or an equivalent combination.
  • Include muscle-strengthening activity involving all major muscle groups on 2 or more days each week.
  • Limit sedentary time. Replacing sitting time with movement of any intensity can benefit health.
  • If you are currently inactive, start with manageable amounts and increase gradually.

AGES 65+

Strength + balance

Movement adapted to your ability.

  • Use the same weekly aerobic and muscle-strengthening targets as other adults, adjusted to ability and health status.
  • Add varied activities that emphasise balance and strength on 3 or more days each week to help maintain function and prevent falls.
  • Be as active as your abilities and health conditions allow.

Small steps.
A lasting habit.

  1. Choose an activity you enjoy and can access.
  2. Start with a realistic amount, even if it is below the full recommendation.
  3. Build frequency and duration gradually.
  4. Include activities for aerobic fitness, strength and flexibility or mobility.
  5. Plan for barriers such as weather, transport, safety and time.
  6. Use a friend, walking group or class for social support if that helps you stay consistent.
  7. Notice how you feel and adjust the activity to your ability.

Move for your whole well-being.

  • Supports heart and lung health.
  • Helps prevent and manage high blood pressure, type 2 diabetes and other NCDs.
  • Supports healthy body weight and body composition.
  • Builds and maintains muscle and bone strength.
  • Improves balance, mobility and physical function.
  • Can reduce symptoms of anxiety and depression and support mental well-being.
  • Supports cognitive health, concentration and learning.
  • Can improve sleep and overall quality of life.

Pregnancy, postpartum, chronic conditions and disability

WHO also provides recommendations for pregnant and postpartum women, adults living with chronic conditions and people living with disability. In many cases, regular activity is safe and beneficial, but the type and amount may need to be adapted. People with specific symptoms, recent illness or injury, significant mobility limitations or medical concerns should seek individual guidance from an appropriate health professional.

What is moderate intensity?

Moderate-intensity activity makes you breathe faster and feel warmer while still allowing you to speak in short sentences. Examples can include brisk walking, active dancing, cycling at a comfortable pace, water-based activity or energetic household work.

What is vigorous intensity?

Vigorous activity requires more effort. Your heart rate and breathing increase noticeably, and speaking in full sentences becomes difficult. Examples may include running, fast cycling, vigorous dance, competitive sport or other higher-intensity activities.

Reduce sedentary time

Long periods of sitting or reclining while awake are linked with poorer health outcomes. Look for opportunities to break up sitting: stand during calls, walk short distances, take active breaks, use stairs where practical, move between tasks or add short walks throughout the day.

Get active where you are

  • At home: dance, stretch, garden, do active chores or use an approved home workout.
  • At school: active breaks, games, sport, physical education and walking.
  • At work: movement breaks, walking meetings, stairs and organised wellness activities.
  • In your community: parks, walking groups, Healthy Zones, trails, community classes and Jamaica Moves events.

Find places to get active

Use the parish activity locator to find verified parks, Healthy Zones, walking trails, public activity spaces and Jamaica Moves activities.

Take the next step.

Activity resources

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Park Walker Initiative

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Activity guidance

Read the World Health Organization’s physical-activity guidance. Activity can be adapted to ability and health status; seek individual advice when needed.

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