Staying physically active is one of the most effective methods to maintain good health.  When we move our bodies and get our hearts pumping, it helps to keep our hearts, lungs, muscles, and bones healthy. It also helps to improve our mood and reduce feelings of stress and anxiety. Physical activity doesn’t have to mean running a marathon or spending hours in the gym. Any kind of movement can count as physical activity, like walking, gardening, dancing, or playing sports with friends.

Unfortunately, a large number of individuals don’t engage in enough physical activity. Nevertheless, the encouraging news is that even small amounts of physical activity can have positive effects on our well-being. The greater our level of physical activity, the more advantages we will reap.

What is physical activity?

According to the World Health Organization (WHO), physical activity refers to any bodily movement that requires energy expenditure and is produced by skeletal muscles. This can include a range of activities such as running, swimming, dancing, and yoga.

What are the Types of physical activity?

Physical activity is of the following main types: aerobic, strengthening, flexibility, and balance.

Aerobic exercises

Cardiovascular exercise, also referred to as aerobic exercise or simply “cardio,” encompasses any activity that elevates our heart rate and respiration.  It can be categorized into three levels of intensity: low, moderate, and vigorous.

This includes activities like brisk walking, running, dancing, cycling, and swimming. 

Strength exercises

Engaging in strength exercises is essential for promoting healthy aging by preserving muscle and bone mass. 

Muscle-strengthening activities work your muscles and help you build strength and muscle mass. These activities include weightlifting, resistance band exercises, and bodyweight exercises like push-ups and squats. They are important for maintaining muscle and bone health and can help prevent injury.

Bone-strengthening activities are similar to muscle-strengthening activities, but they specifically target your bones. These activities include running, jumping, and resistance exercises that work against gravity. It is especially important for women to incorporate strength training activities into their routine, as the natural decline in bone and muscle density often occurs during and after menopause.

Read about the 15 benefits of strength training here.

Flexibility exercises

It’s crucial to include exercises that enhance our flexibility for maintaining good health. These types of activities can alleviate bodily discomforts, prevent injuries, and expand our range of motion. Examples of such exercises include stretching routines and yoga practices.

Balance exercises

Good balance is crucial for older adults to prevent falls and injuries, and it also plays a vital role in daily activities such as walking and climbing stairs. Examples of such exercises include Tai Chi, yoga, or walking heel to toe.

WHO Guidelines on Physical Activity

The World Health Organization (WHO) provides guidelines and recommendations for different age groups and specific population groups on the amount of physical activity necessary for good health. 

Children and adolescents aged 5-17 years

• Engage in at least 60 minutes of moderate-to-vigorous intensity, mostly aerobic physical activity per day, across the week.
• Include vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week.
• Limit sedentary time, particularly recreational screen time.

Adults aged 18-64 years

• Do 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 a combination of moderate- and vigorous-intensity activity throughout the week.
• Engage in muscle-strengthening activities involving all major muscle groups on 2 or more days per week for additional health benefits.
• Replace sedentary time with physical activity of any intensity to provide health benefits.
• Adults may increase their physical activity to gain more health benefits.
• Limit sedentary time and aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity.

Adults aged 65 years and above

• Follow the same guidelines as adults.
• As part of their weekly physical activity, older adults should engage in varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and prevent falls.

Pregnant and postpartum women

• Pregnant and postpartum women, barring contraindication, should aim to engage in at least 150 minutes of moderate-intensity aerobic physical activity each week, as well as a mix of muscle-strengthening and aerobic activities. 
• Additionally, they should limit sedentary time and aim to replace it with physical activity of any intensity.

Adults and Older Adults with Chronic Conditions

(aged 18 years and older):

• People with chronic conditions such as hypertension, type 2 diabetes, HIV, and cancer survivors should strive to engage in at least 150-300 minutes of moderate-intensity aerobic physical activity per week, or 75-150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate and vigorous activity. 
• They should also engage in muscle-strengthening activities on two or more days per week. 
• Older adults with chronic conditions should engage in multicomponent physical activity that emphasizes functional balance and strength training on three or more days per week, at moderate or greater intensity, to improve functional capacity and prevent falls.

Children and Adolescents Living with Disability

(aged 5–17 years)

• Children and adolescents with disabilities should engage in an average of 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical activity each week, as well as vigorous-intensity aerobic activities and muscle- and bone-strengthening activities on at least three days per week. 
• They should also limit sedentary time, especially recreational screen time.

Adults Living with Disability

(aged 18 years and older) 

• Adults with disabilities should aim for at least 150-300 minutes of moderate-intensity aerobic physical activity each week, or 75-150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of both, and engage in muscle-strengthening activities on two or more days per week.
•  Similar to those with chronic conditions, older adults with disabilities should engage in multicomponent physical activity that emphasizes functional balance and strength training on three or more days per week, at moderate or greater intensity, to enhance functional capacity and prevent falls.
• Regardless of age or ability, it’s essential to limit sedentary time and replace it with physical activity of any intensity, including light activity. Additionally, individuals can engage in physical activity while sitting or lying down, using upper-body-led activities or inclusive and/or wheelchair-specific sports and activities.

Safety in Physical Activity

Despite the numerous health benefits of physical activity, it is possible for individuals to experience injuries and other adverse events during exercise. The most common injuries typically impact the musculoskeletal system, while other issues, such as dehydration and overheating, can also occur. Although rare, heart attacks may also happen during physical activity.

Fortunately, research indicates that physical activity is generally safe for almost everyone. In fact, the benefits of being physically active far outweigh the risks. 

To ensure safety during physical activity keep in mind to:

• Choose activities that align with your current fitness level and health goals, as some activities are inherently safer than others.
• Gradually increase the duration and intensity of physical activity over time. For inactive individuals, a gradual approach, starting with low-intensity activities and slowly increasing frequency and duration, is advisable.
• Use appropriate gear and sports equipment, select safe environments, adhere to rules and policies, and make wise decisions about when, where, and how to engage in physical activity.
• If you have chronic conditions or symptoms, consult with a healthcare provider to determine which types and amounts of activity are appropriate for you.

Summary

• WHO guidelines provide details for different age groups and specific population groups on how much physical activity is needed for good health.
• It is important to note that while these guidelines provide general recommendations for physical activity, individual needs may vary based on personal health status, fitness level, and other factors.
• It is always best to consult with a healthcare professional or qualified fitness expert for personalized recommendations.

References:

1. Physical activity. (n.d.). Retrieved February 21, 2023, from https://www.who.int/news-room/fact-sheets/detail

2. WHO guidelines on physical activity and sedentary behavior. (n.d.). S.l.: S.n.