The WHO guidelines on Physical Activity
WHO should exercise and HOW much should we exercise?
The World Health Organisation (WHO) have guidelines on the amount of exercise and types we should be doing.
The WHO 2020 Guidelines on Physical Activity and Sedentary Behaviour provide recommendations on the amount and types of physical activity for various age groups, pregnant and post-partum women, and people living with chronic conditions or disabilities.
CHILDREN & ADOLESCENTS (5-17 YEARS)
- For children and adolescents, an average of 60 minutes per day of moderate to vigorous intensity aerobic physical activity across the week provides health benefits.
- On at least 3 days a week, vigorous-intensity aerobic activities should be performed along with strengthening based exercises.
- The same recommendations apply to children and adolescents living with a disability.
‘In children and adolescents, higher amounts of sedentary behaviour are associated with the following poor health outcomes: increased adiposity; poorer cardiometabolic health, fitness, behavioural conduct/pro-social behaviour; and reduced sleep duration’ (WHO, 2020).
ADULTS (18-64 YEARS)
- All adults should undertake 150–300 minutes of moderate intensity physical activity per week.
- OR 75–150 minutes of vigorous-intensity physical activity per week
- OR some equivalent combination of moderate intensity and vigorous intensity aerobic physical activity per week.
AND adults should do muscle strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week.
The same recommendations apply to adults living with disability.
OLDER ADULTS (64+ years)
- Older adults should also undertake 150-300 minutes of moderate intensity aerobic activity per week.
- OR 75-150 minutes of vigorous intensity aerobic physical activity per week
- OR some equivalent combination of moderate intensity and vigorous intensity activity per week
- AND Older adults should also do muscle strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week
- AND older adults should do varied multicomponent physical activity that involves balance and strength training at moderate or greater intensity, on 3 or more days a week.
PREGNANT & POSTPARTUM WOMEN
- Pregnant and post partum women are advised to do at least 150 minutes of moderate- intensity aerobic physical activity throughout the week.
- It is advised that they incorporate a variety of aerobic and muscle strengthening activities. Adding gentle stretching may also be beneficial.
- For those who engaged in vigorous-intensity aerobic activity prior to pregnant, can continue these activities during pregnancy and in the postpartum period.
The WHO has a global target of reducing physical inactivity by 15% by 2030. Let’s try and do our part here in Antigua, and KEEP MOVING!
For further information please take a look at: https://www.who.int/publications/i/item/9789240015111
