Prevention
Physical Activity
Healthy targets for physical activity
The World Health Organization´s Guidelines provide recommendations to improve cardiorespiratory and muscular fitness and bone health as well as reducing the risk of non-communicable disease (NCDs) and depression. The guidelines differ according to age, but all involve a combination of three activity types.
Throughout the week, adults aged 18-64 should do
For additional health benefits!
Increase your moderate-intensity aerobic physical activity to 300 minutes (5 hours) or engage in 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity.
Throughout the week, adults aged 65+ should do
For additional health benefits, adults of this age should increase their moderate- intensity aerobic physical activity to 300 minutes (5 hours) per week, or engage in 150 minutes of vigorous- intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.
Adults aged 65+ who have poor mobility should perform physical activity to enhance balance and prevent falls on 3 or more days per week.
Muscle-strengthening activities should be done involving major muscle groups, on 2 or more days a week.
When adults of this age group cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.
Any type of activity count towards these recommendations
- recreational or leisure-time physical activity
- transportation (such as walking or cycling)
- occupational (such as physical activity that you do during work)
- household chores
- games, playing, sports, and planned exercise
The benefits of physical activity
As well as lowering your risk of several types of cancer, heart disease, stroke, type 2 diabetes, high blood pressure, and other non-communicable diseases, regular physical activity has other benefits:
- Better sleep
- Improved cognition
- Better wellbeing
- Less weight gain and lower risk of obesity
- Better bone health
- Improved balance and a lower risk of falls
- Fewer symptoms of depression and anxiety
- Improved quality of life
Tips for small changes that can improve your physical activity levels
- Walk everywhere
- If you take the train or metro, get off one stop early and walk the rest of the way
- when you take the car, park a few hundred meters further away and walk the remaining distance
- Always take the stairs instead of lifts or elevators
- Use a sports watch, pedometer or physical activity track or app to monitor your physical activity and set goals
- Remember that many everyday tasks and household chores can be considered moderate-intensity activities including vacuuming, mowing the lawn, and raking leaves
Physical activity during the COVID-19 pandemic
Social distancing, lockdowns, and quarantines all affect how active we are. People are moving around less in everyday life, and it may be more difficult to exercise due to public health restrictions. Gyms, sports clubs, and swimming pools may be closed or have limited services. Therefore, it is important to find alternative ways to keep active.
- Take a brisk walk, jog, or run outside. Or go for a bike ride.
- If you live near the beach or a lake, outdoor swimming can be a good form of exercise.
- Search online for free exercise videos that you can do at home
- Find a local gym that does classes outdoors. Theses have increased since the start of the pandemic and can provide a safe place to participate in guided exercise.
- Join a gym that has online lessons
- Buy a fitness watch or pedometer to keep track of the number of steps you take each day. Set yourself goals and increase them each week.
- Do some moderate-intensity tasks around the house such as mowing the lawn, decorating, moving boxes, and vacuuming.
- Reduce sedentary time by standing up every 30 minutes.
Activity types
*Calories are approximate estimates based on a person weighing about 70kg (154 lbs). Calories burned per hour will be higher for persons who weigh more than 70kg (154 lbs) and lower for persons who weigh less. The amount of calories burned depends on intensity, speed and other characteristics of the activity.
Disclaimer: Always seek advice from a GP or health professional before trying any exercise, especially if you have any pre-existing health problems or injuries, or any current symptoms. Stop the exercise immediately if you feel any pain or feel unwell, and seek medical advice where necessary.
