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Dansk

Physical activity

The Danish Health Authority works to promote physical activity by providing guidance to the public as well as health professionals.

We collaborate with other national stakeholders and represent Denmark in international networks such as Health Enhancing Physical Activity (HEPA) and WHO.

Physical activity has significant health benefits for hearts, bodies and minds. 

Moderate-intensity physical activity

Requires a moderate amount of effort and noticeably accelerates the heart rate, for example cycling, brisk walking, dancing, gardening and domestic chores. 

Vigorous-intensity physical exercise

Requires a large amount of effort and causes rapid breathing and a substantial increase in heart rate, for example fast cycling and fast swimming, running, aerobics, and competitive sports such as football and basketball.  

 

Recommended activity levels for:

Children between 0-4 years old

Children between the ages of 0–4 explore their immediate environment and learn about their own bodies through physical activity, which enhances their motor skills. It is therefore important that you ensure that your child is physically active during the day. Learn more about ways in which you can encourage your child to be physically active in:

Encourage your child to be active

(Also available in Arabic, Farsi and Somali via this page)

 

 

Children between 5-17 years old

Children and adolescents between the ages of 5-17, physical activity includes play, games, sports, transportation, chores, recreation, physical education, or planned exercise. 

  • Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily – such as play games or doing sports, walk or bike to school, or do planned exercise. 
  • Should engage in physical activity of vigorous-intensity at least three times a week for at least 30 minutes to maintain or improve physical fitness and flexibility and strengthen muscle and bone. 
  • Please note that physical activity beyond the recommended 60 minutes will provide additional health benefits.
 

Adults between 18-64 years old

  • Should be physically active for at least 30 minutes per day. The activity should be of moderate to vigorous-intensity.
  • Should engage in physical activity of vigorous-intensity at least twice a week for at least 20 minutes to maintain or improve physical fitness and flexibility and increase muscle and bone strength. 
  • Please note that physical activity beyond the recommendations will provide additional health benefits. 
 

Adults 65 and older

  • Should be physically active for at least 30 minutes per day. The activity should be of moderate to vigorous-intensity. If 30 minutes is too much, then each activity should last at least 10 minutes.
  • Should engage in physical activity at least twice a week for at least 20 minutes to maintain or improve physical fitness and muscle and bone strength. 
  • Should do stretching exercises at least twice a week for at least 10 minutes to maintain or improve flexibility, and do regular exercises to maintain or improve balance.
  • Please note that physical activity beyond the recommendations will provide additional health benefits.
 

Pregnant women

Physical exercise during pregnancy is beneficial for both mother and child. Women who are physically active before they become pregnant can continue being active while pregnant as long as they feel comfortable. Pregnant women who have not previously been physically active can benefit from being physically active.

  • Be physically active for at least 30 minutes per day. The activity should be of moderate intensity and should extend beyond the usual short-term daily activities. If the 30 minutes are divided, each activity should last at least 10 minutes. 
  • Suitable forms of exercise include walking and hiking, swimming, running, muscle-strengthening exercises (in a seated position), cycling, spinning, aerobics, etc. 
  • Pregnant women should not engage in contact sports and team sports, skiing, riding, long-distance running and other forms of vigorous-intensity physical activities that push their blood circulation to the limit.
  • Please note that the recommendations apply only to healthy women with an uncomplicated pregnancy, and that physical activity beyond the recommendations will provide additional health benefits.
 
Updated 27 JAN 2021