According to the WHO, physical activity is any movement of the body produced by skeletal muscles that requires the expenditure of energy. The term “physical activity” refers to any kind of movement, including during recreation, travel to and from places, or while working. Both moderate and vigorous physical activity contribute to better health.
Popular physical activities include walking, cycling, roller skating, sports, outdoor activities and games that suit all skill levels and are fun for everyone.
Regular physical activity has been shown to help prevent and treat non-communicable diseases such as heart disease, stroke, diabetes, and some types of cancer. It also helps prevent hypertension, maintains a normal body weight, and may improve mental health, quality of life, and well-being.
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What are the recommended levels of physical activity?
Detailed information for different age groups and specific populations on the levels of physical activity needed to maintain good health is provided in the WHO guidelines and recommendations.
WHO recommends:
Children and adolescents aged 5-17 are recommended to:
- engage in physical activity of medium and high intensity for at least 60 minutes a day throughout the week, mainly with aerobic exercise.
- spend at least 3 times a week time for high-intensity aerobic physical activity, as well as those types of it that strengthen the musculoskeletal system.
- Limit time spent sitting or lying down, especially in front of a screen for recreational purposes.
Adults aged 18-64 are recommended to:
- engage in at least 150-300 minutes of moderate-intensity aerobic physical activity per week;
- or at least 75-150 minutes of vigorous-intensity aerobic physical activity per week; or devote time to a similarly demanding combination of moderate to vigorous physical activity during the week;
- as well as twice a week or more often to spend time in physical activity of medium or high intensity, aimed at developing muscle strength in all major muscle groups, as this brings additional health benefits;
- the time spent on moderate-intensity aerobic physical activity can be increased to more than 300 minutes; or engage in more than 150 minutes of high-intensity aerobic physical activity per week; or make time for a similarly demanding combination of moderate- to vigorous-intensity physical activity during the week, as this provides additional health benefits;
- Limit time spent sitting or lying down. Replacing sitting or lying down with physical activity of any intensity (including low intensity) benefits health; And
- To reduce the harmful health effects of a largely sedentary lifestyle, all adults and older people should strive to exceed the recommended levels of moderate to vigorous physical activity.
The benefits of physical activity and the risks associated with a sedentary lifestyle
Regular physical activity, such as walking, cycling, roller skating, sports or outdoor activities, brings significant health benefits. Any physical activity is better than no physical activity. By staying more active throughout the day through the use of relatively simple methods, people can reach recommended activity levels quite easily.
Insufficient physical activity is one of the main risk factors for death from noncommunicable diseases. People who are not physically active enough have a 20%-30% higher risk of death compared to those who devote enough time to physical activity.
Regular physical activity can:
- improve the condition of the muscular and cardiorespiratory system;
- improve the condition of the skeletal system and functional health;
- reduce the risk of developing hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast and colon cancer), and depression;
- reduce the risk of falls, as well as fractures of the femoral neck and spine; And
- help maintain normal body weight.
