New recommendations from the WHO on physical activity

For the first time in 10 years, the WHO has updated its guidelines on physical activity for children and adults

Based on a rapidly growing body of research on the importance of physical activity and sedentary behavior, adjustments have been made to the old recommendations, and new ones have been added.

People of all ages need to counteract the increasing amount of sedentary behavior

Recent evidence suggests that prolonged sitting is harmful to health, and it is recommended that people limit the amount of time they spend sitting still for long periods. If prolonged sitting cannot be avoided, people should increase the amount of moderate-to-vigorous physical activity they engage in.

The recommendations conclude—for all target groups—that all types of physical activity are beneficial, including everyday activities such as walking, cycling, gardening, and cleaning. A little exercise is always better than none at all. However, it is important to adjust the intensity to your fitness level and build up gradually.

General recommendations for people with chronic illnesses

It is particularly interesting that general recommendations are now being issued for a number of specific target groups—including people with chronic illnesses.

It has thus been demonstrated that physical activity improves the health of people with ischemic heart disease.

For type 2 diabetes, there is strong evidence among adults that physical activity can reduce the risk of cardiovascular disease and death. For high blood pressure, there is strong evidence that physical activity can lower blood pressure and reduce the risk of developing cardiovascular disease.

The recommendations are at least 150–300 minutes of moderate-intensity physical activity or at least 75–150 minutes of vigorous-intensity physical activity per week. Strength training for all major muscle groups should be included at least twice a week, and three times a week should include exercises that involve balance training. Of course, for all patients, there must be no contraindications to exercise due to illness or reduced functional ability.

View the new guidelines here

Source: The Heart Association.