Guidelines for physical activity

Introduction

“Am I doing enough?” 

That is a common question one may ask when they start working out. Schedules are tight with working, commuting, and other responsibilities that it might get hard to set aside some time to take care of ourselves.

We often educate that the most beneficial physical activity is one that you can stick with forever! Getting excited and going hard for 3 months, and then falling off can have very little benefits for your health long-term.

We decided to share this blog to make sure that you guys know what the minimum requirements are for physical activity. More (within reason) is always better but the guideline below is a great place to start!

World Health Organization

In 2020, the World Health Organization updated their physical activity guidelines for adults aged 18-64 years old. Check out their publication here. Listed below are the current recommendations¹: 

Adults – 18-64 years old: 

• “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
• should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
• may increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.
• 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
• to help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity”

Children 5 – 17 years old: 

• “should do at least an average of 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical activity, across the week.
• should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week.
• should limit the amount of time spent being sedentary, particularly the amount of recreational screen time”

For those wondering, what does physical activity mean? Physical activity simply means movement. It can be as simple as walking to work, taking the stairs, cooking, and cleaning. Aerobic physical activity are exercises that challenge not only the working muscle groups but your heart and lungs as well. Examples of these exercises include walking, cycling, running, jumping, dancing, and kickboxing. Strength exercises are greatly beneficial for bone and muscle health. Examples of these exercises include squatting, doing push-ups, and using free weights or resistance machines.

For both children and adults, there are new recommendations to limit the amount of sedentary time. According to Park et al, “sedentary behaviors have wide-ranging adverse impacts on the human body including increased all-cause mortality, cardiovascular disease mortality, cancer risk, and risks of metabolic disorders such as diabetes mellitus, hypertension, and dyslipidemia; musculoskeletal disorders such as arthralgia and osteoporosis; depression; and, cognitive impairment.”² For those of you that work from home following the pandemic, it is easy to fall into a more sedentary lifestyle since you no longer need to commute to work. If you are working at home, it is important to be mindful of how often you are sitting. During work breaks throughout the day, try going for a short walk or stand more to increase your physical activity. 

So why is exercise so important? According to the Harvard School of Medicine, exercise is the most beneficial thing we can do for our bodies. It has significant benefits for our body, heart, and mind. Immediately, exercise can improve our mood, memory, and sleep. Regular exercise over the course of an individual’s life can reduce the risk of depression, heart disease, dementia, diabetes, stroke, and several cancer³

It is important to be mindful of the reasons you are choosing to exercise. Mostly important, exercise is for yourself to connect with your body, uplift your mood and maybe even find a fun challenge. As you incorporate movement into your daily life, make sure to give yourself grace and time. 

For those of you who are concerned about being active post-injury, we are here to help! Stop by Unbroken Rehab & Athletics, and come get a move on with us!

References: 

1. World Health Organization. (n.d.). Physical activity. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/physical-activity 
2. Park JH, Moon JH, Kim HJ, Kong MH, Oh YH. Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. Korean J Fam Med. 2020 Nov;41(6):365-373. doi: 10.4082/kjfm.20.0165. Epub 2020 Nov 19. PMID: 33242381; PMCID: PMC7700832.
3. Exercise & Fitness. Harvard Health. (n.d.). https://www.health.harvard.edu/topics/exercise-and-fitness