The World Health Organisation’s Physical Activity Guidelines for Adults

The World Health Organisation’s Physical Activity Guidelines for Adults

Physical activity has endless benefits on our health, it contributes to preventing and managing noncommunicable diseases such as cardiovascular diseases, cancer and diabetes as well as reducing symptoms of depression and anxiety.  

The WHO recommends that adults aged 18–64 years should do at least 150–300 minutes of moderate-intensity aerobic physical activity. Or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week. 

They also recommend that adults should do strength exercises that involve all major muscle groups on 2 or more days a week.  

You should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits and helps to reduce the detrimental effects of high levels of sedentary behaviour on health. All adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity.  

For adults aged 65 and over the same volume and frequency applies however, older adults should do varied multicomponent physical activity that emphasises functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls. 

Physical inactivity is one of the leading risk factors for noncommunicable diseases mortality. People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active. 

In summary, regular physical activity can not only improve muscular and cardiorespiratory fitness, it can also improve bone and functional health, reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression. In older populations, it can help reduce the risk of falls as well as hip or vertebral fractures and can help anyone, regardless of age, maintain a healthy body weight.

To get started with your own individualised strength and conditioning programme, you can book in for an initial assessment session by contacting us by phone on 02031120119, by email on ergotechealth@gmail.com or via WhatsApp on +447960380053 or clicking the green WhatsApp button on the bottom right corner of our website.