WHO revised guidelines for physical activity, here's everything you need to know
WHO revised guidelines for physical activity, here's everything you need to know
World Health Organization (WHO) plays a significant role in leading the international health domain within the United Nations' system and guiding partners in global health responses. One of the most recent initiatives taken by the organization is the revision of the guidelines pertaining to physical activity and sedentary behaviour.
What is Physical Activity?
According to the World Health Organization, physical activity is "any bodily movement produced by skeletal muscles that requires energy expenditure. It can range from light-intensity physical activity to vigorous-intensity physical activity to a work domain. Therefore, as per the new guideline of the WHO, physical activity can constitute heavy exercises and workouts as well as movements undertaken during paid or voluntary work."
WHO guidelines for physical activity and sedentary behaviour
The updated guidelines by the World Health Organization provide evidence-based public health recommendations on the amount of physical activity required for children, adults, pregnant women and adults and children living with disabilities, in order to gain some health benefits. Besides that, the recommendations also indicate an association between sedentary behaviours and health outcomes.
Recommendations provided by the new guidelines
The recommendations provided by the new and updated version of the WHO guidelines on physical activity and sedentary behaviour are based on 'systematic reviews of evidence'. It was only after prolonged evaluation of the benefits, harm, value, feasibility, acceptability and the implications for equity and resources that the concerned authorities reached a conclusion.
The new guidelines are extremely inclusive, considering the fact that it has presented recommendations for all age groups, irrespective of their gender, cultural background and their socio-economic status. Additionally, it also provides suggestions to people of all abilities i.e. those with chronic illnesses, pregnant women and also persons living with a disability.
Children and adolescents
In terms of children and young adults, the WHO guidelines recommend at least an average of 60 minutes per day of vigorous-intensity training. However, the amount of time spent being sedentary - especially screen time - should be reduced as per the same. The guidelines suggest that higher amount of sedentary behaviours can cause harmful health outcomes in children and adolescents. In contrast, increased level of physical activity can improve a child's fitness, cardiometabolic health, bone health and also mental health.
Adults
For an adult, WHO recommends at least 150-300 minutes of moderate-intensity aerobic physical activity or 75-150 minutes of vigorous-intensity training. This could not only improve cardiovascular ailments but also prevent other chronic illnesses such as hypertension, type-2 diabetes and cancer. Muscle strength training has also been suggested for adults as these provide additional health benefits. Apart from what adults must do, as per the recommendations, they should also opt for other physical activities instead of developing a sedentary lifestyle.
Older adults
Older adults are recommended to adopt physical activities on a regular day basis. Similar to adults, older adults should engaging in at least 150-300 minutes of moderate-intensity aerobic physical activity or 75-150 minutes of vigorous-intensity training in a week. It improves all-cause mortality with cardiovascular disease mortality and hinders ailments like diabetes, cancer and hypertension. Along with that, increase in physical activities can also help prevent injuries caused by a fall i.e. it strengthens bone health for a longer period of time.
Pregnant and postpartum women
According to the WHO guidelines, pregnant and postpartum women are recommended to indulge in regular physical activity. Moderate intensity aerobic physical activity is suggested for at least 150 minutes a week. Pelvic floor muscle training can be done everyday to avoid risk of urinary incontinence. Besides that pregnant and postpartum women should avoid doing physical activity in excessive heat and must drink plenty of water. Do not engage in exercises in crowded areas or which promote physical activities, as it might pose risks of falling.
Adults with chronic illnesses
As per the guidelines, adults and older adults with chronic illnesses should do at least 150-300 minutes of moderate-intensity aerobic physical activity in a week or 75-150 minutes of vigorous-intensity training or a possible combination of the two. Older adults can also engage in multicomponent physical activity that constitutes of functional balance and strength training. To lower down the risks of already-existing chronic illnesses, adults and older adults must reduce their state of sedentary living and replace it with more physical activity.
Children and adolescents with disability
Children and adolescents with disability should indulge in at least 60 minutes per day of moderate- to vigorous-intensity aerobic physical activity, across the week. Doing so will improve their cognitive functions, including attention-deficit/hyperactivity disorder. If a child or an adolescent cannot perform vigorous-intensity trainings, they must engage in any other physical activity that is better than sedentary behaviour.